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Eating healthy food is good for you, no matter who you are or what your goals are. But it can be tricky to know where to start, so here are some basic guidelines for healthy eating. Fruits, vegetables, and protein are some of the easiest places to start, and they’ll have the biggest impacts.
Get Enough Protein
Protein is essential for energy and muscle health. Include lean (瘦肉) sources like fish, chicken, eggs, or tofu in meals. Whether to include fattier ones like red meat depends on your goals for your diet (including whether your doctor has advised you to limit these foods for health reasons). Check food labels to ensure you’re eating enough, especially if you’re active, older, or trying to manage weight. For example, someone who exercises regularly may need more protein than the average person. Don’t worry about eating “too much”. Most people barely meet basic needs.
Eat More Fruits and Vegetables
Most of us don’t eat enough vegetables, or we eat the same few over and over. Eat more vegetables, and more types of vegetables. The same goes for fruits, especially fresh fruits. Fruits and vegetables contain fiber, which most of us don’t get enough of. They also contain vitamins and minerals that most of us could use more of, like vitamin A and potassium (钾). Try to add a fruit or vegetable to at least one meal a day. When you’ve got the hang of that, build on this habit and add another.
Have Less Sugar and Processed Food
While cutting out sugar completely isn’t realistic, reducing processed snacks and sugary drinks helps. Drink water or flavored seltzer (风味气泡水) instead of soda, and swap candy for fruit or nuts. Cooking meals at home (like oatmeal instead of sugary cereal) also reduces reliance on packaged foods. Eating balanced meals with enough protein and vegetables can curb cravings for unhealthy snacks later.
Get Enough Protein
Protein is essential for energy and muscle health. Include lean (瘦肉) sources like fish, chicken, eggs, or tofu in meals. Whether to include fattier ones like red meat depends on your goals for your diet (including whether your doctor has advised you to limit these foods for health reasons). Check food labels to ensure you’re eating enough, especially if you’re active, older, or trying to manage weight. For example, someone who exercises regularly may need more protein than the average person. Don’t worry about eating “too much”. Most people barely meet basic needs.
Eat More Fruits and Vegetables
Most of us don’t eat enough vegetables, or we eat the same few over and over. Eat more vegetables, and more types of vegetables. The same goes for fruits, especially fresh fruits. Fruits and vegetables contain fiber, which most of us don’t get enough of. They also contain vitamins and minerals that most of us could use more of, like vitamin A and potassium (钾). Try to add a fruit or vegetable to at least one meal a day. When you’ve got the hang of that, build on this habit and add another.
Have Less Sugar and Processed Food
While cutting out sugar completely isn’t realistic, reducing processed snacks and sugary drinks helps. Drink water or flavored seltzer (风味气泡水) instead of soda, and swap candy for fruit or nuts. Cooking meals at home (like oatmeal instead of sugary cereal) also reduces reliance on packaged foods. Eating balanced meals with enough protein and vegetables can curb cravings for unhealthy snacks later.
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