1. Include protein at every meal

Including some protein with every meal can help balance blood sugar. Some studies suggest higher protein diets can be beneficial for type 2 diabetes. Other research indicates balancing blood sugar can support weight management and cardiovascular health.

2. Eat fatty fish

According to research, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development. Some studies indicate that omega-3 fatty acids can reduce the risk of cardiovascular disease. Other research suggests the anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such as Alzheimer’s disease and Parkinson’s disease.

3. Eat whole grains

The American Heart Association (AHA) recommend people eat whole grains rather than refined grains. Whole grains contain nutrients such as B vitamins, iron, and fiber. These nutrients are essential for body functions that include carrying oxygen in the blood, regulating the immune system, and balancing blood sugar.

4. Eat a rainbow

The saying ‘eat a rainbow’ helps remind people to eat different colored fruits and vegetables. Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficial to health, for example, carotenoids and anthocyanins.

5. Eat your greens

Dark green leafy vegetables are a great source of nutrition, according to the Department of Agriculture (USDA). Leafy greens are rich in vitamins, minerals, and antioxidants. The USDA suggest that folate in leafy greens may help protect against cancer, while vitamin K helps prevent osteoporosis.

6. Include healthful fats

People should limit their intake of saturated fats while avoiding trans fats, according to the USDA. A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils. As part of the Mediterranean diet, extra virgin olive oil has benefits to the heart, blood pressure, and weight. A person can include extra virgin olive oil in their diet by adding it to salads or vegetables or cooking food at low temperatures.

7. Eat nuts

According to the AHA, eating one serving of nuts daily in place of red or processed meat, french fries, or dessert may benefit health and prevent long-term weight gain. The AHA suggest that Brazil nuts, in particular, may help someone feel fuller and stabilize their blood sugar.

8. Get enough fiber

According to the AHA, fiber can help improve blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes. People can get enough fiber in their diet by eating whole grains, vegetables, beans, and pulses.

9. Increase plant foods 

Research suggests that plant-based diets may help prevent overweight and obesity. Doctors associate obesity with many diseases. According to some studies, including more plant foods in the diet could reduce the risk of developing diseases such as diabetes and cardiovascular disease. Try beans. Beans and pulses are a good source of protein for people on a plant-based diet. However, those who eat meat can eat them on a few meat-free days a week. Beans and pulses also contain beneficial fiber, vitamins, and minerals. Some research even says pulses may help people feel fuller and lose weight.