A nutritious diet should consist of foods that are healthy, nutrient-rich and that contribute to a healthy mind and body. Although most nutritious foods are obvious, such as fruits and vegetables, it may be difficult at times to determine which foods are healthy. Unhealthy foods should be limited in the diet as excess consumption may lead to poor health, weight gain and the risk of certain diseases. Speak with a medical professional about your dietary needs in addition to identifying healthy foods to include in your diet.
Read Labels
Step 1
Read the labels of packaged and canned foods to determine their nutritional profiles. Most packaged foods are processed and have added fats and sugars in addition to high sodium values. Additives and preservatives are often added to increase the shelf-life of the product. Reading the ingredient list is of particular importance as hidden ingredients are listed there. Many foods, including granola bars, beans and soups, have sugars added to them in many forms including high-fructose corn syrup, cane syrup, evaporated cane juice and glucose.
Step 2
Look for foods that are fresh and do not come in a package. Fresh fruits and vegetables come in their natural form and have no added fillers or ingredients. These foods aren't processed, are rich in nutrients and are a source of essential vitamins and minerals needed for body functions. Produce is low in calories, has little to no fat and is a source of dietary fiber, which aids in digestive regulation and stabilizing blood sugar levels. Fresh produce should be thoroughly washed or purchased in organic form when possible to avoid common pesticides and herbs used when grown.
Step 3
Avoid foods that contain unhealthy fats such as saturated and trans-fats. These fats contribute to plaque build-up in the arteries, which increases the risk of heart disease and stroke. Saturated fats are commonly found in fried foods, butter and fatty cuts of meat. Trans-fats are synthetically produced, unnatural fats that may be added to foods to increase shelf life and decrease refrigeration needs. These fats are typically found in many fried foods, margarine and baked goods. Read package labels carefully to see if there are any trans-fats in a food or if hydrogenated oils are listed.
Step 4
Look for meats and fish that are fresh and not packaged. Packaged and canned meats and fish often contain added ingredients including salt. Fresh varieties consist of the meat itself with no added preservatives, chemicals or fillers. Select lean cuts of meat in the freezer section of your supermarket and consult with a butcher or deli employee to determine the freshest and leanest cuts of meat available.
Step 5
Avoid simple carbohydrate foods made from white flours and simple sugars. These processed foods are stripped of their nutrients during the refining process and offer little nutritional value. In contrast, complex carbs retain their nutrients and essential vitamins and minerals during the milling process. They are also a source of dietary fiber essential for a healthy digestive system and satisfying the appetite. Avoid white bread and all-purpose flours in favor of whole-wheat bread and products with whole-wheat or whole-grain listed as one of the initial ingredients.
References
- Complete Idiot's Guide To Total Nutrition, 4th Edition; Joy Bauer, M.S., R.D., C.D.N.; 2005
- Center For Science In The Public Interest: Chemical Cuisine: Learn About Food Additives
- Food Rules: An Eater's Manuel; Michael Pollan; 2009
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