By Total 
Understand Your Body’s Nutritional Needs
Before starting a healthy diet, it is important to understand your body’s nutritional needs. Each person has different needs based on age, gender, activity level and health status. Consult a nutritionist or doctor to get a clear picture of what your body needs to maintain health and energy.
Start With Small Changes
When starting a healthy diet, you don’t need to change everything right away. Start by making small changes to your eating habits, such as reducing your intake of sugar, salt and processed foods. Instead of choosing fast food, try cooking at home with fresh, healthy ingredients. These small changes will help you gradually develop better eating habits without causing discomfort.
Add More Vegetables and Fruits
Vegetables and fruits contain many vitamins, minerals and fiber, which help maintain good health and support the digestive system. Add a variety of green vegetables and fresh fruits to your daily meals to provide your body with adequate nutrients. You can start by adding vegetables to breakfast, lunch and dinner, and replace unhealthy snacks with fruit or nuts.
Choose Whole Grains
Whole grains are a good source of carbohydrates, which help maintain steady energy throughout the day. Instead of consuming refined grains like white bread, white rice, choose whole grains like brown rice, oats, quinoa or whole wheat. Whole grains help you feel full longer, providing fiber and essential nutrients.
Eat a Balanced Diet Between Protein, Fat and Carbohydrates
A healthy diet should not eliminate any nutrient group. Balance the amount of protein, fat and carbohydrates in each meal so that your body is provided with adequate energy and nutrients. Protein can come from lean meat, fish, eggs, and beans; healthy fats come from olive oil, nuts and avocados; and carbohydrates from whole grains and vegetables.
Drink Enough Water Every Day
Water plays an important role in all body activities. Make sure to drink 2-3 liters of water every day to help your body maintain balance and support metabolism. You can supplement it with fruit juice, herbal tea or water from vegetables. Avoid sugary soft drinks and fizzy drinks to stay healthy.
Eat Slowly, Chew Thoroughly
Eating slowly and chewing thoroughly helps the body easily digest food and feel full sooner. This helps you control the amount of food you consume and prevent overeating. Take time to enjoy meals instead of eating quickly, this also helps the body absorb nutrients better and reduces the risk of digestive problems.
Control Portion Size
Controlling portion sizes is an important part of a healthy diet. Eating too much even if it is healthy food can lead to weight gain and health problems. Learn to recognize when your body is full and doesn’t need to eat more. You can use smaller plates to control portions and limit overeating.
Meal Planning
Planning your meals in advance for the week helps you maintain a healthy diet and avoid making unhealthy food choices. Prepare meals in advance, make a list of ingredients to buy and cook at home to better control the calories and nutrition in each meal. This also saves you time and money.
Limit Unhealthy Snacks
Snacks that are high in sugar, salt and unhealthy fats can be harmful to your health if consumed in excess. Instead of eating junk food like candy, snacks or carbonated soft drinks, choose healthy snacks like nuts, fruit, unsweetened yogurt or smoothies. This helps you maintain your health and limit the risk of unwanted weight gain.
Keep Your Spirit Comfortable
A relaxed spirit and not too pressured about eating are also the keys to maintaining a long-term healthy diet. Look at changing your diet as a journey, not a strict rule. You can occasionally enjoy your favorite foods without worrying too much, as long as you maintain a healthy and balanced eating habit.