Smart Nutritious Foods

When including "smart" nutritious foods in your diet, it comes down to making educated decisions about food. Many foods are marketed as nutritious, but to wade through the marketing and advertisement and buy healthy foods, you must have information about food to make the "smart" choice. Each food group -- grains, fruits, vegetables, meats and meat replacements and dairy --- are rich in different nutrients that are important for your health. Each group must be included to live a healthy lifestyle.

Beans

Beans provide soluble fiber to your body, which helps lower LDL cholesterol, also referred to as "bad" cholesterol. High levels of LDL cholesterol can lead to heart disease. One half cup of beans contains 5 to 9 g of fiber, recommended intakes of fiber are 25 to 38 g per day.

Kidney, pinto, black and red beans are sources of antioxidants, which play an important role in neutralizing free radicals. In excess, free radicals can cause damage to healthy cells, this in turn can lead to chronic diseases such as cancer. Including a variety of antioxidant rich foods, such as beans, is an essential part of a healthy diet.

Beans are also a source of protein, containing 6 to 8 g of protein in just one half cup. Beans are a non-animal source of protein, so they do not contain cholesterol. The protein found in beans is not a "complete" protein source, meaning it does not contain all essential amino acids your body needs to build and maintain tissue. When paired with grains, together beans and grains provide a complete protein source. For example beans and rice provide a complete protein.

Nuts

Although nuts are high in fat, the type of fat in nuts is a heart-healthy fat. Polyunsaturated and monounsaturated fats are the predominant form of fat in nuts. Unsaturated fats, especially omega-3 fatty acids, which are found in walnuts, can improve blood lipid profiles. Studies have shown that eating approximately 1.5 oz or 1/3 cup of nuts per day can improve heart health. It is very important to pay close attention to serving size, as all fats are high in calories. The goal is to include nuts without increasing caloric intake. Excess caloric intake can result in increased triglyceride levels which has a negative effect on heart health.

Nuts are also rich in vitamins, such as folate, a B vitamin, that plays a vital role in growth and development. Pregnant women need 600 mcg of folate per day to prevent neural tube defects.

Like beans, nuts also contain antioxidants and minerals. One mineral found in nuts is magnesium which plays an important role in bone structure.

Many packaged nuts are salted, and a diet high in sodium contributes to high blood pressure. Opting for raw nuts or roasted unsalted nuts is a healthier choice. Nut butters are also a smart choices, as long as you can see the oil separation in the nut butter jar it contains healthy fats. If the peanut butter does not visibly have oil separation it has been processed and the fat has been changed to trans fat or hydrogenated fat, which is not a healthy type of fat.

Dairy

Dairy and dairy replacements, such as soy milk, are an essential part of a healthy diet as they provide you body with calcium. Adequate dairy intake is 3 servings per day; a serving of dairy is 1 cup of milk, 6 oz of yogurt or 1/2 cup cottage cheese. Three servings of dairy a day provides your body with adequate calcium for optimal bone health. Dairy products not only contain calcium, but are a good source of Vitamin D, B vitamins, potassium and magnesium. Besides taking care of your bones, a diet rich in low-fat dairy products can play a role in maintaining a healthy blood pressure.

Because your body needs at least three servings of dairy a day it is essential to focus on low fat dairy products, such as skim milk, low fat yogurt and cottage cheese. High fat or full fat dairy products, such as ice cream or whole milk, provide your body with calcium but they also provide your body with large amounts of saturated fats and cholesterol which can be bad for your heart when eaten on a regular basis.

Lean Meats and Healthy Seafood

Meat is an excellent source of complete protein. Alone it provides all essential amino acids to your body, which maintain and build tissue and also is essential for wound healing. Certain types of meat, such as ground beef, are higher in fat whereas other types of meat, such as turkey or chicken breast, are much lower in fat. Because meat is an animal product ,it does contain cholesterol. Any fat on meat that appears white, hard or marbled is a saturated fat. In excess, it can lead to heart disease. Fats on meat should be trimmed and drained to reduce the amount of saturated fat consumed. The preparation of meat is also critical to reduce the amount of fat added, fried meats should be prepared sparingly.

Seafood is a smart choice when preparing complete meals. Although seafood is fatty or oily, the type of fat in seafood is generally high in the omega-3 fatty acid DHA, which increases HDL or "good cholesterol." Seafood is heart healthy when prepared in appropriate ways. Beer battered halibut, breaded fish and other deep fat fried fish add an excessive amount of unhealthy fat and calories. Preparing seafood without adding fat maintains the healthy lipid profile that naturally occurs and allows your heart to take full advantage of the healthy fats.

Fruits and Vegetables

Everyone has heard before eat "5-A-Day," which is the fruit and vegetable campaign by the government. A diet that emphasizes fruits and vegetables is generally a low fat, high fiber diet that supports heart health and helps fight chronic diseases. The fiber found in vegetables adds bulk to your diet to allow your gastrointestinal system to run smoothly, because of this it helps prevent diseases such as diverticulitis.

Fruits and vegetables are also full of antioxidants, which fight free radicals and prevent chronic diseases. They are also rich in vitamins and minerals. Fruit is an excellent source of vitamin C, which is essential to prevent scurvy and aid in the wound healing process, as it supports healthy tissue. Vegetables contain a wide array of vitamins and minerals from iron found in spinach to beta carotene found in carrots. Each vitamin and mineral plays an essential role in your body, so a diet that emphasizes fruits and vegetables is a "smart" diet.

Grains

The grain group includes noodles, bread, rice, cereals and any food that belongs on the bottom of the pyramid. Grains offer soluble fiber, which supports heart health as they help decrease cholesterol in your body. When you are standing in the grocery store aisle it can be hard to make the best choice with all of the various labels. Many packages label items as "whole wheat" which is very different than "whole grain." "Whole grain" is the label that you are looking for, "whole grain" means the food is made from whole grain and provides significant amounts of fiber and B vitamins. "Whole wheat" does not mean that the food is made from whole grains or whole wheat -- the label can be very misleading. The smart choice when you are picking out bread, pasta or any other grain is an item that provides 3 g or more of fiber per serving.