{"id":3954,"date":"2026-02-06T15:13:28","date_gmt":"2026-02-06T07:13:28","guid":{"rendered":"https:\/\/ag-zl.com\/?p=3954"},"modified":"2026-02-06T15:18:28","modified_gmt":"2026-02-06T07:18:28","slug":"nutrition-and-healthy-eating-nutrition-basics","status":"publish","type":"post","link":"https:\/\/ag-zl.com\/index.php\/2026\/02\/06\/nutrition-and-healthy-eating-nutrition-basics\/","title":{"rendered":"Nutrition and healthy eating Nutrition basics"},"content":{"rendered":"

Whenever you and your family eat together \u2014 whether it’s takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a teen who’s at sports practice. It also can mean setting aside time on the weekends when it may be more convenient to gather as a group, such as for Sunday brunch. Cooking more meals at home can help you take charge of what you\u2019re eating and better monitor exactly what goes into your food. You may find that you feel less tired, bloated, and irritable, and don\u2019t exacerbate symptoms of depression, stress, and anxiety.<\/p>\n

Fruit<\/h2>\n

The specific amount of vegetables you should eat depends on how many calories you need each day. Making small changes to your eating habits can make a big difference for your health over time. Eating healthy is good for your overall health \u2014 and there are many ways to do it.<\/p>\n

Staying Away from Fad Diets<\/h3>\n

At least half of your fruit should come from whole fruit, rather than juice. This can include fresh whole fruits as well as canned, frozen, or dried fruits\u2014like raisins, dried apricots, and prunes\u2014with no added sugar. When dining out, choose a starter instead of an entree, split a dish with a friend, and don\u2019t order supersized anything. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If your current diet is high in ultra-processed foods and beverages but low in whole foods like vegetables, nuts, and fish, you\u2019re likely not eating enough of certain nutrients. This is really important because your body will build a lot of your bone mass before your early twenties.<\/p>\n

Get Kids Involved<\/h3>\n

Try to have vitamin C every day, because your body can\u2019t make this vitamin\u2014you must get it from the foods and drinks you consume. Vitamin D is added to several foods and drinks, such as some dairy products, orange juices, and plant-based beverages and yogurt products. Other sources of vitamin D include salmon, mushrooms, and tuna. At least half, or even more, of the grains you eat each day should be whole grains, rather than refined grains\u2014also called processed grains. Eating whole grains that are high in fiber may make you feel full sooner during meals or when having snacks.<\/p>\n

However, it\u2019s fine if your diet isn\u2019t balanced all the time. Although you may not enjoy trying new foods, research shows that the more you\u2019re exposed to a food, the greater your chances of growing accustomed to it. Get a friend at school, someone at home, or a coworker at your job to support your new habits. Ask a friend, brother or sister, parent, guardian, or coworker to help you make changes and stick with your new habits. Some approaches to losing weight can lead to a cycle of eating too little and then eating too much because you get too hungry.<\/p>\n