The media overload on the subject of healthy food may feel overwhelming. Rather than spend time reading every news report and scientific study on the subject, follow some of the time-tested methods for looking at certain characteristics of foods that provide the best options for health and wellness. Look for healthy food when selecting groceries and continue to add new healthy options to your diet plan.
Low in Sugar
Foods low in sugar are good for you for a few reasons. They do not spike your blood sugar, which puts stress on your body's insulin production and causes weight gain; they provide you with steady energy levels; and they help you manage diseases, such as obesity, diabetes and hypoglycemia. The glycemic index assigns a number to foods that represents its sugar ranking. Foods with high glycemic number contain high levels of sugar and foods with a low glycemic number contain low levels of sugar. General rules to go by include eating breakfast cereals that have oats, barley and bran as the principal ingredient; use breads with wholegrain or sourdough flour; lower potato consumption; eat lots of fruits and vegetables; and use basmati rice.
High in Fiber
Eating foods high in fiber improves your blood cholesterol levels, lowers toxins in the body by increasing frequency of bowel movements and makes you feel fuller and eat less. According to MayoClinic.com, women should eat 21 to 25 g of fiber, and men should eat 30 to 38 g daily. Fruits with high fiber content include 1 cup of raspberries at 8 g; 1 medium pear at 5.5 g; and 1 medium apple at 4.4 g. Grains with high fiber levels include 1 cup of whole wheat spaghetti at 6.2 g; 1 cup of pearled barley at 6 g; and 1 medium oat bran muffin at 5.2 g. Vegetables include 1 medium artichoke at 10.3 g; 1 cup of peas at 8.8 g; and 1 cup of broccoli at 5.1 g.
Local and Seasonal
Local, seasonal foods are fresher, higher in nutrients and more socially responsible than imported foods. Local produce is usually picked when ripe, which contrasts with imported foods that are often picked early, which lowers their nutritional value. Despite the advantages, buying local foods may be challenging because in many areas of the United States, 70 percent of the food supply is imported, according to the University of California. The local food movement is gaining ground, however. Check out your local farmer's market and help sustain your local agricultural community.
Member Comments