Healthy eating is one of the building blocks to better health--and it all starts with selecting healthy foods and turning them into delicious recipes. The U.S. Department of Agriculture offers the food pyramid, which tells you which foods are healthy and which foods to limit---and how many servings of each you should have each day. Healthy eating can not only help you maintain a healthy body weight, but ward off health problems like cardiovascular diseases, diabetes and even some cancers, says Rotary International.
Whole-Grain Carbohydrates
Not all carbs are bad--despite what some diets indicate. For the healthiest carbohydrate options, look for whole-grain options. These "good" carbs, according to Rotary International, take longer to digest and help stabilize blood glucose levels. Look for whole grain breads, pastas, cereals, rice, barley and quinoa. And don't let labels mislead you--Rotary says to be sure that the food is truly whole grain by looking for the ingredients "100% whole wheat" or "whole grain" on the label. Or, look for a stamp on the package that indicates its whole grain. Other healthy carbohydrates include fruit, vegetables and beans.
Fruits and Vegetables
These are nature's fiber-packed treats, and they are some of the healthiest foods you can eat. Fruits and vegetables are rich in vitamins, minerals antioxidants and fiber, and any healthy diet must include plenty of them, says Rotary. The U.S. Department of Agriculture recommends at least three to five servings of vegetables each day and at least two to four daily servings of fruit. Eat a wide variety of textures and colors---from berries to melons to bananas and oranges; from carrots to leafy spinach to bright bell peppers.
Lean Proteins
Protein is essential for our cells to function and our bodies to remain healthy, says Rotary. It's important to eat two to three daily servings of protein, says the USDA--just remember to keep it lean. Avoid proteins that are high in saturated fats (think a juice steak or burger). Instead, opt for lean poultry---chicken or turkey without the skin---fish, and even lean cuts of pork. Dried beans, nuts, tofu and eggs also make great healthy choices for lean proteins.
Low-Fat Dairy
Dairy foods are packed full of calcium and nutrients to keep our bones and the rest of our bodies strong and healthy. But, many are packed with fat and cholesterol. The USDA recommends two to three daily servings of dairy foods, but it's important to choose fat-free or low-fat versions of your favorites. Choose skim milk, and fat-free or low-fat yogurts and cheeses to get plenty of calcium.
Member Comments