You can find plenty of healthy western food at your local food market without searching through health food stores or specialty shops. Start in fresh produce and work your way through whole-grain breads and cereals, low-fat dairy items and finish up with poultry, fish and lean meats. Steer clear of processed food while varying your choices of whole, fresh foods to supply good nutrition.
Make a Fresh Start
Start your shopping in the fresh produce department of your local market in order to make fresh veggies and fruit priority items on your menu. MayoClinic.com says that beginning in fresh produce will help you to focus on the variety of vitamins, dietary fiber and minerals you get from fresh produce. Pick as many different colored fruits and veggies as possible for a full spectrum of nutrition. Stock up enough so each person in your family can eat 2 cups of fruit and 3 cups of veggies daily.
Hold Out for Whole Grains
Western staples such as bread and cereal are most healthy when they are whole grains. MyPyramid.gov says whole grain breads and cereals include the entire kernel for excellent digestive fiber, iron, and B-complex vitamins. The complex carbohydrates in whole grains provide lasting energy. Avoid processed breads and cereals with milled grains that lose nutrition and fiber. Even if enriched with artificially added iron and B-complex vitamins, the processed breads and cereals lack needed fiber. Daily amounts of three slices of whole-grain bread or 1 ½ cups cereal per person is about right.
Fish for Protein
Fish and poultry are healthier choices for high-protein western food than beef. The Harvard School of Public Health says fish such as salmon provides nearly the same amount of protein as a porterhouse steak with only a quarter of the fat found in red meat. Western favorites such as trout also have heart-healthy omega-3 fatty acids. Other high-protein foods to alternate with fish and poultry include beans, nuts and seeds. Eat about 6 oz. of lean meat, fish, poultry or beans daily.
Lower Fat Dairy Produce
Western farms produce plenty of dairy products with calcium for strong bones. MyPyramid.gov says that low-fat dairy products make healthy choices because they help to keep your artery-blocking fat intake lower. Some fat is needed to process fat-soluble vitamins such as K, D, A and E, but it is easy to take in too much fat, especially if you eat processed foods and snacks. About 2 cups of low-fat dairy products daily is the right amount.
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