Eating healthy is a goal many people strive for, but sometimes life gets in the way. When that happens, choose foods that are lower in sodium and sugar.
When eating out, look for options that are baked, broiled or grilled rather than fried and skip creamy sauces and salad dressings. Also pay attention to portion sizes.
Fruits and Vegetables
A diet rich in fruits and vegetables helps prevent disease and maintain a healthy weight. They provide a good source of vitamins (C and A), minerals (such as potassium and folate) and phytochemicals, which are plant chemicals that have protective or stimulating properties.
Fruits and vegetables help bolster the immune system, protect against heart disease and help with digestion. Try adding a variety of fruits and vegetables to your meals and snacks each day. You can add fruits to cereal or yogurt, make fresh juices with your favourite vegetables and put a rainbow of colours on your plate for an extra serving of phytochemicals.
Meat
Meat is an essential part of a healthy diet, and can provide high-quality protein. However, it’s important to eat it in moderation, as too much meat can increase your risk of heart disease, cancer and obesity.
The type of meat you choose is also important, as not all meat is created equal. Ideally, you should choose meat that is low in saturated fat and added sugars and contains omega-3 fatty acids. It is also best to eat organic and grass-fed meats, as these are higher in nutrients than conventional meats.
Eating too much processed meat can increase your risk of colorectal cancer, and it is also high in saturated fat, which increases your risk for cardiovascular disease. Moreover, eating too much red meat can lead to weight gain and diabetes. Despite the benefits, it is important to note that some studies have linked meat consumption to heart disease and cancer, while others have linked it to dementia and depression.
Dairy
Dairy foods are rich sources of calcium, protein and vitamin D. They can help reduce the risk of osteoporosis and high blood pressure. They also provide beneficial bacteria from fermented dairy products such as yogurt and kefir. The saturated fat in dairy may improve heart health and decrease the risk of type 2 diabetes.
Most Americans do not get enough dairy in their diets. Milk, yogurt, cheese, and fortified soy or milk are all considered part of the dairy group. When selecting dairy, try to choose low-fat or non-fat options.
Despite the established benefits of dairy for bone health, some people choose to avoid dairy products due to a variety of beliefs or personal circumstances. These beliefs or circumstances can include a desire to lose weight, lactose intolerance (inability to digest the sugar lactose), arthritis or rheumatoid arthritis, and/or a desire to prevent cardiovascular disease. This review examines some clinical evidence and provides information for health professionals to enable them to support their patients in making informed decisions about dairy product consumption as part of a healthy diet.
Starchy Foods
Starchy foods are necessary for a balanced diet, but they can be misunderstood. They don’t have to be high in calories or cause spikes in blood glucose, and they contain many vitamins, minerals, naturally occurring sugars and fiber. Starchy vegetables, such as potatoes and corn, provide the body with a source of energy. When eaten as part of a healthy meal, they can also be rich sources of resistant starch. Choose starchy foods that have been cooked using methods that maintain their nutrients, such as boiling and steaming. Avoid frying and adding unhealthy sauces or dressings, which can add calories, salt and fat.
Starches are natural polymers of glucose molecules that make up carbohydrates, and they fuel the body and help nerve cells function properly. They also rank high on the satiety index, meaning they make people feel full after eating. They can be found in legumes, grains and root vegetables. Starches include slowly digestible starch (SDS), which exists in cereal grains, and rapidly digestible starch, or RS1, from foods such as raw potatoes and unripe bananas.
Snacks
Snacks can help fill in the gaps between meals and can improve energy levels. It is important to eat healthy snacks that are nutrient-rich and low in calories.
Snacking habits are linked to a variety of health outcomes, including dietary quality and weight management. The desire to snack is influenced by social, environmental, and individual factors. One study showed that the most common reasons for consuming unhealthy snacks were celebrating a social occasion and craving a tasty food.
Healthy snacks are an opportunity to include more whole foods in your diet. Choose options that pair a source of protein and a source of carbohydrate, such as hummus and carrots or sliced cheese and crackers. Try to avoid highly processed and sugary snacks. Store junk-food snacks, such as chips, candy and ice cream away from your home, to prevent them from being a convenient option. Adding healthy foods to your pantry and freezer is another way to ensure that you have healthful options available. It is also a good idea to keep healthy snacks in your purse or bag so you can be prepared when hunger strikes.
