"You are what you eat" as the old saying goes, and it's true. A proper diet provides your body with the nutrients it needs to keep you healthy and strong. If you're used to an unhealthy diet, "eating healthy" may seem overwhelming. It doesn't have to be. A little information can get you started on the road to lifelong healthy eating.
Fruits
Fruits are nature's candy, sweet and full of vitamins and minerals. Fresh, in-season whole fruits are the best choice. These are full of fiber and water, which, according to MayoClinic.com, help you maintain a sense of fullness, important if you're watching your weight. Quality fruits look good, feel heavy for their size and are free of significant blemishes such as bruises and cracks. During the off-season, choose frozen fruits without syrups or added sweeteners.
Vegetables
Vegetables are a dieter's dream, offering flavor and bulk without many calories. There are hundreds of vegetables available, making it easy for your to add variety to your healthy meal plan. As with fruits, choose fresh, in-season vegetables or frozen vegetables without added ingredients such as sauces or seasonings. If you don't have much experience with vegetables, you might consider starting with mild ones such as carrots, parsnips, green beans and peas. Stronger veggies, such as Brussels sprouts, have a bitter taste you may not like.
Whole Grains
Whole grains provide fiber, helping to keep your digestive system healthy; whole grains also provide more nutrition than refined grains. However, some manufacturers, looking to cash in on a growing awareness of the importance of whole grains, sometimes put "made with whole grain" on products that actually contain very little whole-grain flour, reports "The Doctors Book of Food Remedies." The book recommends looking for "100-percent whole grain" labels on products such as breads, pastas and rice.
Lean Proteins
When you're planning your healthy meals, don't skimp on the protein. Protein is a vital part of a healthy diet and helps control your appetite. The body processes protein at a rate of 4 calories per minute, much slower than the 10 calories a minute rate of other nutrients. This makes protein one of the most satisfying foods. Nutritionist and cookbook author Ellie Krieger recommends boneless, skinless chicken breasts, water-packed tuna and vegetarian proteins such as tofu and beans.
References
- MayoClinic.com : Energy Density and Weight Loss : Feel Full on Fewer Calories
- "The Doctors Book of Food Remedies"; Selene Yeager; 2006
- "The End of Overeating: Taking Control of the Insatiable American Appetite"; David A. Kessler; M.D.; 2009
- "The Food You Crave"; Ellie Krieger; 2008
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