Making the right food choices can help you achieve and maintain good health, just as eating unhealthy foods can compromise your health. Nutrient-dense foods are packed with vitamins, minerals and other nutrients that are essential for good health. Foods that do not contain nutrients only provide empty calories that do not encourage a healthy body. Knowing the difference can help you make the best foods choices possible.
Fresh Produce
Fresh fruits and vegetables are one of the best sources of antioxidants because they are filled with a wide variety of vitamins and minerals. Eating several different kinds of fruits and vegetables will help you get more health-promoting nutrients. The "American Dietetic Association Complete Food and Nutrition Guide," suggests that eating several different colors of produce can help you get more nutrients. The darker the color the better so include berries, eggplant, carrots, melon, bell peppers, grapes and leafy greens in your diet.
Salmon
The American Dietetic Association reports that salmon is a good source of omega-3 fatty acids, which are essential for the health of your tissues, including your eyes and brain. Omega-3 fatty acids may also help prevent heart disease. Adding two or three servings of salmon to your weekly diet can help you ingest plenty of this important nutrient. Tuna and trout are additional seafood sources of omega-3s. Canola, soy and flaxseed oils are also good sources.
Soda and Other Sweets
Consuming too much sugar has been linked to heart disease and an increased risk of diabetes, according to "Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life." Soda is a main culprit because many people consume one or two sodas each day. Cookies, candy, ice cream and baked goods are filled with sugar as well, but do not provide any vitamins or minerals.
French Fries
Many consumers view French fries as a vegetable, but they are fried in high-fat oil and then sprinkled liberally with salt, so they cannot be considered a healthy part of your diet. Eating several servings of French fries each week is common for many people and even though they contain a small amount of fiber, they are not a healthy food choice. Other fried foods, including fried cheese, potato chips and many kinds of crackers, are equally as unhealthy because they are high in fat and salt, but low in important nutrients.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and American Dietetic Association; 2006
- "Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life"; Connie Bennett, Nicholas Perricone and Stephen T. Sinatra; 2006
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