As part of a healthy, well-balanced diet, it's important to include plenty of fresh fruits and vegetables, lean meats, whole grains and low-fat dairy. Minimize your intake of saturated fat and incorporate good sources of unsaturated fats. It's also important to limit food items high in sodium, as these can pose health risks for developing hypertension and heart disease.
Colorful Variety
Include a wide variety of colorful produce in your weekly menu. Different fruits and vegetables contain varying nutrients. Eating a variety of foods can help you to meet the recommended daily vitamin and mineral needs. Choose tomatoes, eggplant, dark green, leafy lettuces, orange and yellow bell peppers, radishes, corn and carrots. Check the produce section of your grocery store and local farmers' markets to discover new and different types of produce.
Limit Saturated Fat
The type of fat found in meats and dairy is saturated fat, which is associated with the development of heart disease. To reduce your intake of saturated fat, choose lean cuts of beef or pork and remove any visible fat. Also, choose reduced-fat versions of cheese, milk, yogurt and ice cream.
Include Unsaturated Fat
Some types of fish and nuts -- meat substitutes that are great sources of polyunsaturated fats and monounsaturated fats -- may have added health benefits, such as decreased cholesterol and improved cardiovascular wellness. Try fish like salmon or trout. Add nuts to your diet as a cereal or salad topping. Cook with healthy oils, such as olive oil, canola oil or sunflower oil, rather than vegetable oil or butter.
Whole Grains
Whole, as opposed to refined, grains refer to how the grain kernel has been processed. Whole grains have the entire grain kernel intact while refined grains have had portions removed. Whole grains are higher in fiber and considered healthier. To incorporate more whole grains into your diet, look for the "Whole Grains" stamp on the packaging of breads, pastas and cereals. Swap out white bread and pasta for a whole grain version whenever possible.
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