When you start learning more about nutrition, it can seem overwhelming. For people who are interested, there is definitely a lot to learn and explore, but, in the end, basic nutrition is quite simple. It’s so simple, in fact, that we know you can eat better by focusing on these eight things.
EIGHT WAYS TO EAT HEALTHIER
1. FOCUS ON REAL FOOD
我们的意思是真正的食物而不是加工食品。真正的食物是水果，蔬菜，肉类，乳制品，海鲜，坚果，种子，全谷物和豆类。天然甜味剂，咖啡，巧克力和葡萄酒的数量也适量。避免大量生产，乳化的食物（水和油不分开）或保存稳定的食物。吃真正的食物会导致不用付出很多努力就吃更多的营养丰富的食物。看真实的食物是什么样的for more information.
2.选择复杂的碳水化合物
当涉及碳水化合物时，越自然和整体越好。选择复杂的碳水化合物，例如100％全麦面包和面食，糙米，淀粉蔬菜，豆类，坚果，种子，低脂乳制品以及大量水果和蔬菜。限制精制谷物，加工零食，糖果和糖甜饮料的简单糖。看看我们Essential Guide to Carbs。
3. ENJOY LEAN PROTEIN
偶尔沉迷于早餐香肠和芝士汉堡是完全可以的。但是每天都有很多很棒的瘦蛋白可供选择。一些不含肉类的好选择包括豆类，豌豆，藜麦，小扁豆，豆腐，低脂酸奶和1％的牛奶。鱼是另一个蛋白质的重要来源，也可以丰富健康的omega-3。就肉而言，名字的圆形，chuck或腰部的切割通常是最瘦的，以及鸡肉和火鸡乳房。了解我们的更多Essential Guide to Protein。
4.食用健康脂肪
Add avocados, nuts and nut butters, seeds and fatty fish like salmon into your weekly menu. Cook withhealthy oilslike olive or grapeseed instead of butter or lard. Make salad dressings with flaxseed oil for a healthy dose of omega-3’s. Find out more with ourEssential Guide to Fats。
5.吃很多颜色
Incorporate colorful foods into every meal — some people call it eating a rainbow. From dark greens to red berries, orange bell peppers and white onions, the colors in fruits, vegetables and even proteins are associated with important vitamins and minerals. Eating a rainbow of colorful foods, especially fruits and vegetables, is a great way to get a variety of micronutrients in your diet. Take a deep dive with ourGuide to Vitamins & Minerals并查看这些Rainbow-Inspired Smoothies。
6. BALANCE YOUR PORTIONS
每顿饭时都可以享受碳水化合物，蛋白质和脂肪的平衡，然后选择富含纤维，维生素和矿物质的食物。做到这一点的好方法是在每顿饭时用3-4个食物群填充盘子。食用富含蛋白质的食物，全谷物，乳制品，水果和蔬菜的结合，并将您错过的群体整天融入其他餐食和小吃中。坚持健康的部分 - 请参阅我们的份量的基本指南for tips.
7. MINIMIZE THE SUGAR
在其自然状态下，糖是一种相对无害的（即使是必要的）碳水化合物，我们的身体需要发挥作用。它在水果，蔬菜和乳制品中发现，作为复合果糖或乳糖。在加工过程中添加糖以增加风味，质地或颜色时，问题就会出现。吃太多的空卡路里有许多健康影响，最明显的是重量体重增加。添加糖drives your insulin levels up, messes with your metabolism and causes those calories to turn right into belly fat. Sugar goes by manynames。学习更多关于减少糖的令人惊讶的好处。
8. CHOOSE SMART SNACKS
Snack time is when processed foods are the easiest to grab. Arm yourself with real food snacks that are as minimally processed as possible. SeeWhat 200-Calorie Snacks Look Like或参与这些经典：
| 新鲜的水果 | Cherry tomatoes |
| Unsweetened dried fruit | 全麦饼干 |
| 烤坚果 | 酸奶 |
| Dark chocolate | Celery sticks |
| Trail mix | Bell pepper sticks |
| 爆米花 | 完全煮熟的蛋 |
| Mozzarella sticks | Cucumber slices |
| Baby carrots |
EATING WELL IS A LIFESTYLE
Healthful eating isn’t about eating perfectly. It’s about making more nutritious choices most of the time, nourishing our bodies with real food and enjoying the occasional treat along the way.
Here, we’ve gathered more resources for people looking to eat better.
5 Reasons Why You Should Allow Yourself to Eat All Foods
Labeling your food as “good” or “bad” is passé and counterproductive to your well-being. Before you embark on the newest juice cleanse, learn why allowing yourself room to eat all foods can be beneficial to your waistline.
3 Reasons to Give up Fad Diets
Don’t fall for gimmicks: cayenne pepper this and cabbage soup that. This year, ditch your yo-yo diet for good. Healthy eating is a lifestyle change, not a novelty. Here’s the rationale behind the long-term benefits.
通过存储健康的选择，然后将它们放在前面和中心方面，为健康的饮食成功做好了准备。
6 Habits That Are Undermining Your Healthy Eating Plan
从不保留您的健康食品，您可以享用过度行事，这六个习惯可以使您无法实现营养目标。
The Ultimate Guide to Cutting Back on Calories when Eating Out
在无底的玛格丽塔酒和12盎司的肋骨之间，外出就餐时要保持正轨是一个挑战。如果您不注意额外的卡路里，脂肪，糖和钠，很容易加载。查看我们的指南，以获取简单的提示，以修剪多余的指南。
Essential Guide to Meal Planning
进餐计划是一种秘密武器 - 不仅是为了减肥和健康饮食，还用于简化家人的日常工作，并在预算上做所有狗万体育买球万博彩票下载安卓事情。这是我们的逐步指南，从列出购物清单到成功所需的食谱。狗万买球网址
Calories are the magic numbers for maintaining your weight. But are all calories created equal? Our expert explains the difference between calories from carbs, protein and fat.
20 Ways to Get Your Family to Enjoy Healthy Eating
It takes a village for anyone in a household to eat well. These tips will help you get the whole family involved with a healthy eating plan.
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