- Dark green vegetables, such as spinach, leafy greens, broccoli, and Brussels sprouts should be a staple of your diet.
- Incorporating legumes such as dried beans, lentils, and peas into your meals add great nutritional value.
- Substitute red meat and poultry with fish or shellfish to enhance your diet.
- Consider nuts, seeds, and soy products as alternative sources of protein.
- Focus on the quality rather than the quantity of fats you consume, prioritizing mono- and poly-unsaturated fatty acids found in some plant-based oils and fatty fish.
It’s an undeniable fact: many people are not incorporating enough nutrient-dense items into their meals. Essential food groups like vegetables, fruits, whole grains, and low-fat dairy are often underrepresented in most diets. Instead, what we see is an over-reliance on refined grains, saturated fats, added sugars, and salt.
To make necessary adjustments to your diet, here are five types of food groups you should consider incorporating.
Boost Your Diet With Dark Green Vegetables
Ranking high on the list are dark green vegetables. Foods such as spinach and other leafy greens, broccoli, and Brussels sprouts are excellent choices. Adding these into your daily meals pushes your nutrition up a notch.
Include Legumes in Your Meals
Legumes come next. Variety exists with dried beans, lentils, and peas, and these can fit wonderfully into many dishes. They make hearty additions to hot casseroles and stews and can equally put a twist on a cold salad.
Substitute Red Meat and Poultry With Fish
Another suggestion is to serve fish or shellfish instead of the usual beef, pork, or even poultry in your diet. Two servings a week of fatty fish, such as salmon, can do wonders.
Opt for Nuts, Seeds, and Soy Products
Nuts, seeds, and soy products also offer excellent protein sources. You can also utilize them as alternatives to traditional meat sources.
Consider The Type Of Fats You Consume
The U.S. Dietary Guidelines for Americans underscore that the quality of fat you consume is more crucial than the quantity. It points out the importance of replacing saturated fats such as butter and lard with mono- and poly-unsaturated fatty acids. These healthy fats are found in plant-based oils as well as fatty fish. While olive oil is a must-have, try exploring other variations such as safflower, grapeseed, and walnut oils.
Remember, you don’t have to overhaul your diet immediately. Gradual and consistent changes are more sustainable over the long term.
For comprehensive information about the latest dietary guidelines and healthy choices from every food group, you can visit here.
Please note: This article’s content is based on nutritional recommendations that are continually evolving. For the most current updates on this topic, consider consulting other resources.