It is essential to eat a healthy diet to avoid becoming one of the 72 million people in the United States who are struggling with obesity. A healthy diet may also help overweight Americans lose excess pounds. Proper portion sizes of nutritious foods can greatly improve the health of an individual and prevent certain diseases such as high blood pressure and diabetes. The Mayo Clinic suggests that a healthy diet may even reduce the risk of developing Alzheimer's disease, the sixth leading cause of death in the United States, according to the Centers for Disease Control and Prevention.
Vegetables
Eat a variety of vegetables, especially green leafy ones such as spinach, which contains many healthy nutrients such as vitamin K, calcium and magnesium. Spinach also contains flavonoids, which are antioxidants that have been shown to prevent certain types of cancers. The American Diabetes Association recommends eating a half cup of baby carrots, which delivers 166 percent of the daily allowance for vitamin A, is high in fiber and has only about 21 calories. Snap peas are a great source of vitamins, iron and protein.
Fruits
An apple a day can not only keep the doctor away, but it can also add valuable fiber plus vitamin C and potassium to your diet. Apple sauce is a good substitute for butter in some recipes. Bananas are also a good source of vitamin C and potassium, and a medium banana has only about 120 calories. The U.S. Department of Agriculture, or USDA, cites research showing that blueberries have higher levels of antioxidants than any other fruit of vegetable included in the study. Oranges, peaches and pears also provide nutrition without any unhealthy additives or preservatives.
Whole Grains
Whole-grain foods can lower cholesterol while adding fiber. Whole grains can be found in bread, cereal, brown rice and other foods. Brown rice contains no fat; is low in cholesterol; and delivers necessary carbohydrates, fiber and protein. Read labels carefully to be sure processed or prepared foods contain whole grains. For example, wheat bread does not necessarily contain whole wheat unless stated on the label.
Spices and Olive Oil
Spices and olive oil are excellent substitutes for sugar, salts and fats for use on a daily basis. The Mayo Clinic suggests olive oil can reduce cholesterol when used in place of other oils, plus extra virgin olive oil contains polyphenols, a form of antioxidants that can reduce the risk of heart disease. Using spices instead of salt can bring down blood pressure, reducing the risks associated with hypertension.
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