To maintain a healthy diet, choose lean proteins, whole grains, fruits and vegetables as major sources of daily calories, and consume foods rich in nutrients and low in sugars and unhealthy fats, suggests Healthline. Additionally, reduce consumption of salt, refined grains, cholesterol and alcohol.
Empty calories refer to calories coming from solid fats and sugars, such as shortening or butter, explains Healthline. Keeping a balanced diet requires limiting the consumption of empty calories, especially cookies, cheese, cakes, bacon and sausages. Soft drinks, sports beverages, ice cream and doughnuts also contain empty calories.
Eat fruits as snacks, and choose fresh, seasonal fruits, as they offer plenty of nutrients, recommends Healthline. Opt for dark, leafy, green vegetables, such as collard greens, broccoli, green beans, kale and spinach. Instead of refined white flour, go for whole-grain pastas and breads. Trim visible fat and get rid of the skin when cooking meats, and select lean, low-fat meats, including fish and chicken.
Soy-based products, walnuts, almonds, peas and lentils are nutritious foods that are rich in protein, states Healthline. Add fat-free or low-fat dairy products to your diet to obtain nutrients like vitamin D and calcium. Limit the use of oils, and pick olive oil or other healthy oils instead of fatty vegetable oil. Consult a doctor or dietitian if you plan to modify your diet for weight loss purposes.