dietitian nutritionist

The 10 Keys to Healthy Eating – Advice from the Best Dietitian Nutritionist in Dhaka

By Yuka | Updated: January 1, 2025

Nutrition is the foundation of good health. As the best dietitian nutritionist in Dhaka, I believe that small dietary changes can have a significant impact on overall well-being. Here are 10 essential dietary habits to help you optimize your health.

1. Start Your Day with a Savory Breakfast

Many people begin their day with high-sugar foods like cereal, white bread, and fruit juice, which can lead to insulin spikes. Instead, a high-protein savory breakfast promotes dopamine production, keeping you alert and full for longer.

Best Breakfast Options:

• Animal Protein: Eggs, cheese (preferably goat or sheep milk), yogurt, sardines, or lean ham.

• Plant-Based Protein: Chia seeds, nuts (almonds, walnuts, hazelnuts), or soy-based pudding.

2. Consume 2-3 Servings of Fruits & Vegetables Daily

A well-balanced diet should include at least 28 to 32 ounces of fruits and vegetables daily. Fresh produce is high in fiber, essential for digestion, blood sugar regulation, and gut microbiota balance.

Key Benefits:

• Rich in vitamins, minerals, and antioxidants.

• Supports weight management.

• Helps prevent chronic diseases like cancer and cardiovascular conditions.

Tip: Eat a variety of colorful fruits and vegetables for maximum benefits. Whole fruits are better than fruit juice, which lacks fiber and has a high glycemic index.

3. Include Healthy Fats in Your Diet

Contrary to popular belief, good fats are essential for brain function, cardiovascular health, and overall wellness.

Foods to Avoid:

• Saturated fats from processed foods, butter, cheese, and fatty meats.

• Omega-6-rich oils (sunflower, palm, coconut, grape seed) found in many packaged foods.

Best Sources of Healthy Fats:

• Omega-3: Fatty fish (salmon, tuna, sardines), flaxseeds, chia seeds, and walnuts.

• Omega-9: Olive oil, hazelnuts, almonds, and avocados (consume in moderation due to environmental impact).

4. Stay Hydrated Throughout the Day

Water is vital for digestion, metabolism, and detoxification. Aim to drink at least 8 glasses per day and replace sugary drinks with herbal teas or infused water.

5. Choose Whole Grains Over Refined Carbs

Refined carbs like white bread, pasta, and pastries cause rapid blood sugar spikes. Instead, opt for whole grains like brown rice, quinoa, oats, and whole wheat bread to maintain energy levels and improve digestion.

6. Reduce Sugar Intake

Excess sugar consumption leads to obesity, diabetes, and heart disease. Limit your intake of processed foods, sodas, pastries, and candy. Instead, choose natural sweeteners like honey or dates in moderation.

7. Prioritize Lean Protein

Protein is essential for muscle repair and immune function. Include lean meats, fish, eggs, lentils, chickpeas, tofu, and nuts in your diet.

8. Eat Mindfully

Practice portion control and avoid distractions while eating. Chewing slowly improves digestion and prevents overeating.

9. Limit Processed and Junk Foods

Packaged foods often contain preservatives, excess salt, and unhealthy fats. Stick to home-cooked meals made with fresh, whole ingredients.

10. Consult a Dietitian Nutritionist for Personalized Guidance

Every individual has unique dietary needs. If you’re looking for expert nutrition advice, consulting the best dietitian nutritionist in Dhaka can help you create a meal plan tailored to your health goals.

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