Healthy Eating Diet

Healthy Eating Diet

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Healthy eating: Strategies for a healthy diet Eating smart: a key step to healthy eating Putting protein into perspective The role of sugar and salt in a healthy diet Related links for healthy eating

Healthy Eating: Strategies for a healthy diet

Take time to chew your food: Chew your food slowly, savoring every bite.

Healthy eating simplified

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. What are good carb, protein, and fat choices for developing your own healthy eating plan?

Carbohydrates

Whole Grains for long-lasting, healthy carbohydrate energy

Studies have shown people who eat more whole grains tend to have a healthier heart. Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.

It’s found in whole grain products and vegetables.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Fruit: Eating a wide variety of fruit is another very healthy part of any diet. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories.

Support your health and the environment by eating locally-grown food

Eating fresh food is an important part of a healthy diet.

Putting protein into perspective

Our bodies need protein to maintain our cells, tissues and organs.

Do complementary proteins need to be eaten in the same meal?

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you’re lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet.

Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts.

Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible.

Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)

Managing all fats in your diet

See Healthy Fats to learn more on managing fats your diet.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia.

The role of sugar and salt in a healthy diet

Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets.

Salt

Cooking with sea salt at home and substitute lower-sodium versions of your favorite foods to ensure a healthy diet.