Login or Register

Guide to Healthy Diet Food

Mar 12, 2011 | By Paula Quinene
Guide to Healthy Diet Food
Photo Credit Whole Wheat Bread Sliced image by Jaimie Duplass from Fotolia.com

A diet incorporating healthier versions of the foods you already eat and can easily purchase at your local grocery store enhances your success at following your plan and reaching your goals. With some forethought and a little elbow grease in the kitchen, preparing lean protein, fresh vegetables and fruits, whole grains and calcium-rich foods will become your norm, helping you maintain a healthy diet.

The Food Pyramid

Changing the foods you eat from nutrient-poor to nutrient-rich can be easy if you follow the guidelines of the U.S. Department of Agriculture's food pyramid. These recommendations include 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of milk and 5.5 ounces of protein every day for a 2,000 calorie diet. Enter your age, sex, height, weight and activity level in the USDA daily food plan to get a more personalized recommendation.

Slow-Digesting and Fiber-Rich Carbs

Healthy carbohydrates for a diet are grains, veggies and fruits with a significant amount of fiber in each serving. These carbs are digested and absorbed at a slow rate, keeping your blood glucose level stable. This means your pancreas produces a small amount of insulin to process the glucose once it is absorbed into your blood. Insulin is a fat-storing hormone, so the less insulin emptied into your bloodstream, the less likely you are to store the foods you eat as fat. Whole wheat bread, brown rice and whole-grain pasta are excellent grains to eat for your diet. Fill up on veggies, including asparagus, broccoli and spinach. Apples, oranges, pears and sweet cherries are the best choices of fruits for a healthy diet because they have a minimal effect on your blood sugar.

High in Calcium and Low in Saturated Fat

One cup of whole milk contains the same amount of calcium as one cup of skim milk. However, whole milk contains 8 g of saturated fat per cup compared to a trace amount of fat in skim milk. Save the saturated fats for lean protein, and choose low-fat or no-fat dairy products to enhance your calcium intake. You must consume calcium in your diet or your body will draw the calcium out of your bones, increasing your risk for osteoporosis. Other calcium-rich foods include yogurt, cottage cheese, tofu, raw broccoli and cooked soybeans.

High in Protein and High in Unsaturated Fats

Cells need the essential amino acids found in high-quality protein, such as eggs, chicken, beef, salmon and dairy, to build, repair and remodel the tissues of your body, including your muscles. Essential amino acids cannot be produced by your body, so you must get them from food. Animal-based foods contain all the essential amino acids but are generally high in fat and cholesterol. If you do not eat animal foods, combining beans with brown rice, seeds, nuts, corn or wheat is one way to get all the essential amino acids. The unsaturated fats in nuts and fatty fish enhance your protein intake while lowering your LDL cholesterol, improving your health while you are dieting. Eat primarily chicken breast and very lean beef, as they are lower in fat and calories compared to dark chicken and marbleized beef.

References

Article reviewed by Paula Martinac Last updated on: Mar 12, 2011

Must see: Photo Galleries

Member Comments