Choosing healthy things to eat will help you live longer and feel better. What you eat can affect the way you look, how often you get sick and your mood. It is sometimes difficult to determine which foods are healthy and which ones are not. Many foods that appear to be healthy have hidden health consequences. The key to selecting healthy things to eat is to avoid most processed foods and choose a variety of natural foods.
Whole Grains
Whole grains are an excellent source of quality carbohydrates. Your body burns them slowly to produce energy and make you feel full for longer. Low-quality carbohydrates from sugar burn quickly and lead to a larger appetite. The University of Washington Women's Health Center recommends eating at least six servings of whole grains every day. The best sources of whole grains include brown rice, whole-wheat bread and oatmeal.
Fats and Oils
The body needs the right kinds of fats and oils to function properly. The Harvard School of Public Health recommends getting one-third of your daily calories from healthy fats like monounsaturated fat, polyunsaturated fat and omega-3 fatty acids. These fats can can protect you from heart attacks and strokes. They are found naturally in foods like salmon, avocados, nuts and seeds. When cooking, choose olive oil, canola oil, vegetable oil and corn oil. Avoid saturated fat and trans fat found in animal products.
Fruits and Vegetables
Fresh fruits and vegetables are among the healthiest things to eat. According to the University of Washington Women's Health Center, vegetables and fruits can provide resistance to cancer, prevent heart disease and lower blood pressure. It recommends eating between three and five servings of vegetables, like carrots, tomatoes, cucumbers and lettuce, per day. It also recommends two to four servings of fruit like oranges, apples and bananas.
Beans
Beans are an excellent source of fiber, vitamins and minerals. There is no cholesterol in beans and most have less than 3 percent fat. Tofu falls into the bean category because it is made from beans. The University of California at Davis recommends beans as a less expensive alternative to meat because they are high in protein and contain no animal fats.
Fish and Poultry
Fish, poultry and eggs are good sources of protein and contain lower levels of unhealthy fats than other meats. Fish can lower your risk of heart disease because it contains omega-3 fatty acids. Chicken and turkey are preferable to red meat because they are low in unhealthy saturated fat. The whites are the healthiest parts of eggs because they are loaded with protein and contain almost no fat. You can also reduce cholesterol by cooking with egg whites.
Dairy
Dairy products are rich in healthy vitamin D, which keeps bones strong. The McKinley Health Center at the University of Illinois recommends consuming 2 to 3 cups of low-fat milk or yogurt every day. Low-fat and fat-free yogurt and cheese are also healthy chioces.
References
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
- McKinley Health Center: Eat Healthy to Prevent Diabetes Complications
- University of Washington Department of Women's Health: Leading a Healthy Life: Six Steps to Living Long and Staying Healthy
- University of California at Davis: Nutritious Beans Stretch Food Budget
Member Comments