The rules for healthy eating read very much like a shopping list. All you have to do is make the right choices in each food category. This task is easy when you compare food labels and avoid those with high daily values, or DVs, of saturated fat, cholesterol, sodium and sugar. By choosing foods from each food group with fewer of these nutrients, you will gain the variety and quantity of vitamins, minerals and other nutrients that your body needs every day.
Produce
Fruits and vegetables help you build your DVs of fiber, vitamins A and C, iron and potassium within low calories. This preserves your cardiovascular health and helps you control your weight. Buy fresh seasonal oranges, berries, pears, kiwis, grapes, peaches, melons and other whole or cut fruits.
The U.S. Department of Agriculture relates that orange, red and green veggies are especially vitamin and mineral rich. Put sweet potatoes, squash, carrots, red peppers, beets, broccoli, spinach, asparagus and kale on your healthy shopping list.
Fresh Protein Foods
Less saturated fat and cholesterol define healthy protein foods, as the nutrients' absence improves heart health and weight management. The American Diabetes Association suggests beef sirloin and pork loin as leaner cuts. Buy skinless chicken or turkey or remove the skin later.
The American Heart Association advises further cutting your saturated fat intake by eating fish such as salmon, halibut and trout instead a couple times a week. Eggs and shrimp are high in cholesterol and, if you buy them, should be eaten less frequently.
Dairy Products
Low fat milk, cheese and yogurt deliver your daily calcium and important vitamins A, B and D. Use your shopping trips to cut the fat content of whole-milk products. Move to 2 percent milk the next week, then 1 percent and finally fat free.
Shelf Staples
Beans, rice, pastas, cereals and canned fish, vegetables and fruits stock your pantry with healthy choices. Get high fiber, minerals and protein from dry bulk or canned cooked black beans, chickpeas and refried pinto beans. Limit your sodium intake by buying reduced-sodium canned beans and soups. Among cereals, the American Diabetes Association recommends those with 3 g or more of fiber and 5 g or less of sugar.
Choose brown rice over white rice and whole wheat over regular pastas for greater nutritional value. Canned tuna packed in water has low fat and calories. Canned spinach, carrots, corn and peas are vitamin and fiber-rich. To limit your sugar consumption, choose canned pears, peaches and fruit blends packed in juice instead of syrup.
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