Healthy Diet Choice’s
Choose a healthy diet made of nutrient-rich foods. Nutrient-rich (or nutrient-dense) foods are low in sugar, sodium, starches, and bad fats. They contain a lot of vitamins and minerals and a few calories. Your body needs vitamins and minerals, known as micronutrients. They nourish your body and help keep you healthy. They can reduce your risk for chronic diseases. Getting them through food ensures your body can absorb them properly.
Eating Foods that Contain Nutrient’s
Always eat a variety of foods to get different vitamins and minerals. Foods that naturally are rich in nutrients include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.
To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials. These are called macronutrients and micronutrients. You need large amounts of macronutrients proteins, fats, and carbohydrates. And while you only need a small number of micronutrients vitamins and minerals failing to get even those small quantities may increase your risk of disease.
Foods to boost your immune system and increase vitamin and mineral intake:
|Calcium||Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines|
|Potassium||Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens|
|Fiber||Legumes (dried beans and peas), whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables|
|Magnesium||Spinach, black beans, peas, and almonds|
|Vitamin A||Eggs, milk, carrots, sweet potatoes, and cantaloupe|
|Vitamin C||Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers|
|Vitamin E||Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens|
Foods to Eat when Changing to a Healthy Diet
Whole-grain foods are low in fat. They’re also high in fiber and complex carbohydrates. This will help you feel full for longer and prevents overeating.
Choose these Foods:
- Rolled or steel cut oats.
- Whole-wheat pasta.
- Whole-wheat tortillas.
- Whole-grain (wheat or rye) crackers, breads, and rolls.
- Brown or wild rice.
- Barley, quinoa, buckwheat, whole corn, and cracked wheat.
Fruits and Vegetables
Fruits and vegetables naturally are low in fat. They add nutrients, flavor, and variety to your diet. Look for colorful fruits and vegetables, especially orange and dark green.
Choose these Foods:
- Broccoli, cauliflower, and Brussels sprouts.
- Leafy greens, such as chard, cabbage, romaine, and bok choy.
- Dark, leafy greens, such as spinach and kale.
- Squash, carrots, sweet potatoes, turnips, and pumpkin.
- Snap peas, green beans, bell peppers, and asparagus.
- Apples, plums, mangos, papaya, pineapple, and bananas.
- Blueberries, strawberries, cherries, pomegranates, and grapes.
- Citrus fruits, such as grapefruits and oranges.
- Peaches, pears, and melons.
- Tomatoes and avocados.
- Meat, poultry, fish, and beans, Beef, pork, veal, and lamb.
For a healthy diet choose low-fat.
Trim outside fat before cooking. Trim any inside, separable fat before eating. Baking, broiling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean cuts contain more fat and cholesterol compared to other protein sources.
Chicken breasts are a good cut of poultry. They are low in fat and high in protein. Remove skin and outside fat before cooking. Baking, broiling, grilling, and roasting are the healthiest ways to prepare poultry.
Fresh fish and shellfish should be damp and clear in color. They should smell clean and have a firm, springy flesh. If fresh fish isn’t available, choose frozen or low-salt canned fish. Wild-caught oily fish are the best sources of omega-3 fatty acids. This includes salmon, tuna, mackerel, and sardines. Poaching, steaming, baking, and broiling are the healthiest ways to prepare fish.
Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds.
Choose skim milk, low-fat milk, or enriched milk substitutes. Replacing cream with evaporated skim milk in recipes and coffee. Choose low-fat or fat-free cheeses.
Choose these Foods:
- Low-fat, skim, nut, or enriched milk, like soy or rice.
- Skim ricotta cheese in place of cream cheese.
- Low-fat cottage cheese.
- String cheese.
- Plain non-fat yogurt in place of sour cream.
Summary of Healthy Diet Foods to Choose:
- Lean cuts of beef, pork, veal, and lamb.
- Turkey bacon.
- Ground chicken or turkey.
- Wild-caught salmon and other oily fish.
- Haddock and other white fish.
- Wild-caught tuna (canned or fresh).
- Shrimp, mussels, scallops, and lobster (without added fat).
- Legumes, such as beans, lentils, and chickpeas.
- Seeds and nuts, including nut butters.
Questions to Ask a Doctor about your Healthy Diet
- How can I easily add these foods to my everyday diet?
- How can I be sure I’m eating enough nutrient-rich foods if I’m on a strict diet, like vegetarian or vegan?
- Can I take supplements or multivitamins to increase my nutrients?
In conclusion things to consider,most nutrient-rich foods are found in the perimeter (outer circle) of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs.
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