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A British dietitian, Helen Bond, suggests a healthy diet is crucial to a long and healthy life. She recommends adding oily fish and plant-based foods to your diet while monitoring salt and saturated fat intake and staying within the recommended limits for alcohol consumption. Bond also suggests eating around 30 different kinds of plant-based foods per week alongside five portions of fruits and vegetables to keep the body healthy.

Plant-based foods beneficial to health

According to a statement from SWNS, Bond says that a widely accepted point is that consuming more plant-based foods benefits our health. Eating diverse plant-based foods, including vegetables, fruits, whole grains, nuts, legumes, and seeds, can provide vitamins, fiber, minerals, and beneficial plant compounds that work together to keep our bodies healthy.

White or oily fish is an excellent source of vitamins and proteins

Bond recommends consuming more oily fish to meet the recommended weekly portion. Whether white or oily, fish is an excellent source of protein and essential vitamins and minerals like vitamins A and D, calcium, iron, zinc, and iodine. In addition, oily fish such as salmon, trout, mackerel, sardines, or pilchards are rich in omega-3 fatty acids, which help the heart function normally and maintain normal blood pressure.

More fiber intake recommended

Besides oily fish, the dietician suggests that people should consume more fiber as per the recommended guidelines of 30 grams per day. Fiber consumption can help minimize the risk of chronic conditions such as bowel cancer, Type II diabetes, and cardiovascular disease.  Increasing fiber intake is essential, but consuming different fiber types is equally crucial for a healthy life. Bond recommends consuming whole grain and high-fiber foods like brown rice, oats, whole wheat pasta, and whole meal bread.

Eat vegetables and fruits

Eating five portions or 400g of fruits and vegetables daily can lower the risk of developing diseases like high blood pressure, obesity, heart disease, and stroke. Studies have indicated that individuals who consume ample amounts of fruits and veggies have a lower risk of developing such conditions.