Eating healthy foods manages your weight and provides the broad range of nutrition needed for body metabolism. Your eyesight, skin condition and musculoskeletal health also depend upon adequate protein, vitamin and mineral intake. In general, the USDA counsels consuming more dietary fiber calcium, potassium, vitamin D, and less solid fat, salt and sugar. This formula restores at-risk nutrients to your diet and results in calorie control.
Drinks
Sugar and saturated fat abound in commercial beverages, so finding ways to steer clear of these detrimental nutrients will pay big dietary dividends. The American Diabetes Association suggests picking water and 0-calorie diet sodas in place of regular cola or sweetened teas and fruit punches. Add calcium to your diet by moving from whole to reduced-fat and finally fat-free milk, for a painless transition.
Breakfast
Making healthy changes in frequently consumed foods can revolutionize your eating habits. If you eat yogurt, opt for plain, fat-free types and add your own fruit. Choose a more nutritious whole-grain cereal such as bran flakes or oatmeal in place of high-sugar refined rice or corn cereals. Use soft margarine instead of butter or stick margarine on toast, and eat whole-wheat or rye breads instead of refined white breads, pancakes or waffles.
Dinner
To balance nutrition and limit calories, your dinner plate should contain more whole grains, vegetables and fruits than meats or other high-calorie protein foods. Eating fewer frozen dinners and canned foods can reduce your salt and sugar intake. Keep meat portions to 3 oz., and vary your nutrient intake by frequently substituting fish, lentils, peas or beans for higher-fat meats. The American Heart Association also advises cooking with less or no added fat by baking, broiling, steaming, poaching or stir-frying meat and vegetable dishes.
Snacks
Snacks such as chips, bakery goods and regular ice cream can wreck an otherwise healthy diet with too much salt, sugar and fat. Try commercial snacks with reduced content of these nutrients, such as baked chip or low-fat granola bars and frozen yogurt. Take advantage of snack time to get your daily values of vitamins and minerals by eating small portions of nuts, raisins, whole fruits or raw veggies and fat-free dip. Turn snacks into nutritious lunches by adding low-fat cheese or water-packed tuna and whole-grain crackers to a serving of apples or pears. When fresh fruit is scarce, handy fruit cups packed in juice instead of syrup make healthy snack and lunch choices.
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