Keep in mind that making major changes to your diet can be overwhelming and you’ll get tired of following it after a while. Instead of making big changes, look for small but effective changes in your diet. Below are some healthy and effective eating habits for you. Instead of doing these actions at the same time, it is better to focus on one thing so that it gradually becomes a food habit.

Boil or grill foods instead of frying them.

The method of food preparation is very effective in healthy eating and improving body health. The most common way to prepare food with meat, chicken and fish is to fry them. But you should know that several toxic substances are formed in this method, including polycyclic aromatic hydrocarbons, advanced glycation end products, and heterocyclic amines.

All these compounds are associated with heart diseases and cancer. It is better to use healthier methods such as grilling, boiling and steaming instead of this method.

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Use omega 3 and vitamin D supplements

Almost one billion people in the world have vitamin D deficiency. Vitamin D is fat-soluble and is very effective in bone health and the proper functioning of the immune system. Every cell in the body has a vitamin D receptor. This shows the importance of this vitamin in the body.

Vitamin D is found in very little food. Fatty seafood is a good source of vitamin D. Omega 3 fatty acids are also present in this food group. Omega-3 helps reduce inflammation, maintain heart health, and improve brain function.

Many diets are rich in omega-6 fatty acids. Omega-6 fatty acids increase inflammation and are linked to chronic diseases. But omega-3 is the complete opposite and fights inflammation. If you don’t eat a lot of seafood, you should take a supplement to make up for the lack of omega-3 fatty acids and vitamin D.


Replace the plate with healthy food

Many people think that eating out means eating junk food. But outside the house you can also find restaurants with healthy food. Try to find a healthy fast food restaurant and replace it with your favorite fast food. Some restaurants have healthy food plates and they can be a great option when you have to prepare food outside the house.

Healthy food plate

A healthy food plate includes different foods that meet the body’s need for different elements.

Try at least one new recipe a week.

Deciding whether to make lunch or dinner is often frustrating. For this reason, we repeat the previous instructions many times. Try to add more variety to your diet. Try a new healthy food at least once a week. This will gradually change your eating style and you will go towards consuming useful and healthy foods.

Eat boiled potatoes instead of fried potatoes.

Potatoes are a very filling food and are used in most recipes. But the type of its preparation is very effective in the amount of calories consumed and the health of the body. Fried potatoes have about 3 times more calories than boiled potatoes. Also, fried potatoes contain harmful compounds such as aldehydes and trans fats.


Healthy nutrition of children, especially in the first 2 years of life, has a great impact on the growth and health of the child. Eating healthy in childhood can reduce the risk of overweight and many diseases in adulthood. Healthy diet recommendations for children are the same as for adults. But you should pay attention to several points.

Infants should be exclusively breastfed for the first 6 months of life.

Infants should use breast milk along with other foods until they are 2 years old.

Salt and sugar should not be added to children’s complementary foods.

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Healthy eating for teenagers

Teenagers are in the stage of growth and maturity. At this age, more attention should be paid to the type of food. All the things mentioned in relation to healthy eating should be observed in teenagers. A teen’s diet should be rich in whole grains, fruits, vegetables, fat-free or low-fat dairy products, beans, eggs, nuts, fish, and lean meat.

Teenagers need more calories and should increase their intake of key nutrients including protein, calcium and iron in their diet.


Healthy nutrition for students

Some people do not pay attention to the nutrition of their student children. Usually, these students use a variety of harmful foods such as cakes, biscuits, chips and puffs during their breaks. For healthy nutrition of students, you should include healthy foods such as dairy products, whole grains and fruits in their program. Dairy products are rich in protein and provide the necessary energy for school activities.