Eating a nutritious diet helps you manage your weight and prevent chronic disease. Product manufacturer's claims and assertions lead you to believe that only their foods can help you to maximize your health. In reality, choosing good, nutritious foods is quite simple. Shopping the perimeter of the grocery store helps you stick to the most natural, unprocessed foods. Opting for plant foods, moderating your portions and minimizing processed foods are healthy strategies.
Fruits and Vegetables
The USDA recommends a minimum of 2.5 cups of vegetables daily and 1.5 cups of fruit daily. Opt for dark green or orange vegetables mostly, as these often contain the greatest amount of disease-fighting antioxidants. Broccoli, kale, spinach, peppers, winter squash and asparagus are good choices. Whole fruits, rather than juices or canned versions, provide the greatest amount of fiber and nutrients. While traditional bananas, apples and oranges are nutritious, expand your selection to enjoy melons, berries and mangoes. Some of the nutrition benefits of eating fruits and vegetables include reduced risk of type 2 diabetes, cardiovascular disease, certain cancers and stroke.
Whole Grains
Whole grains include foods like brown rice, quinoa, millet, barley and whole wheat bread. These foods offer fiber and nutrients that work together to help keep you healthy. Fiber makes your digestive tract flow smoothly and protects the health of your colon. Some forms of fiber help to lower cholesterol, explains the Harvard School for Public Health. Whole grains are also rich in minerals, particularly selenium, copper, magnesium and manganese, which also help with disease prevention and optimal body functioning.
Unsaturated Fats
Fat in your diet helps promote hormone production and vitamin absorption. Unsaturated fats are those found in plants and fatty fish. Eating these in lieu of saturated or trans fats may help lower your cholesterol levels. Use olive, safflower or soybean oil for cooking and baking, add avocados to salads and sandwiches, choose salmon and mackerel as entrees and snack on nuts or seeds.
Lean Proteins
Protein is a component of every cell in the human body. Plant-based proteins such as soy, beans and nuts are healthy choices that contain little to no saturated fat. If you do consume animal proteins, poultry and fish are the healthiest choices, says the Harvard School of Public Health. Choose tilapia, shrimp, cod, chicken or turkey breast, black beans, lentils or tofu as regular meal options.
Dairy
Dairy products provide calcium, which helps you maintain strong bones. Many dairy products are also fortified with additional vitamin D, which also assists with bone health and strengthens the immune system. Full-fat dairy products like whole milk contain significant amounts of saturated fat. Choose low- or non-fat options such as skim milk, low-fat yogurt or non-fat cottage cheese to obtain important nutrition without a lot of fat and calories.
Member Comments