Making Healthy Food Choices

Vegetables, fruits, and grains are normally low in


fat and have no cholesterol. Most are great sources


of dietary fiber, complex carbs, and vitamins.


The American Heart Association recommends that you


eat foods that are high in complex carbs and fiber.




Below are some tips for making healthy food choices:




- Coconut is high in saturated fat, while olives


are high in monounsaturated fats and calories. You


should use these items sparingly to avoid getting


too many calories from fat.




- When vegetable grains are cooked, saturated fat


or cholesterol is often added. For example, egg


yolks may be added to bread or even pasta.




- Processed, canned, or preserved vegetables may


also contain added sodium. With some people, too


much sodium (salt) may lead to high blood pressure.


There are some food companies that are actually


canning vegetables with less salt. You can look


for these in the market area or choose fresh and


even frozen vegetables.




- Nuts and seeds tend to be high in calories and


fat, although a majority of the fat is polyunsaturated


or monounsaturated. There are some varieties,


macadamie nuts for example, that are also high in


saturated fat.




Foods that are high in soluble fiber are a great


choice as well. Examples include oat bran,


oatmeal, beans, peas, rice bran, barley, and


even apple pulp.




Whenever you are looking for healthy food choices,


always make sure you read the nutrition label


or information about the food. You can then


determine what the food contains and how healthy


it truly is for your body. By taking your time


and making your healthy food choices wisely,


you'll have a lifetime to enjoy the foods that


will take care of you.

Healthy Food Choices

Eating healthy is something we all would like to do,


although it can be hard. In order to eat healthy, you


must first make the right food choices. Eating healthy


is all about what you eat, which makes the choices very


crucial to your results.




Grains


You should consume 6 ounces of grains per day. To do this,


you can eat 3 ounces of whole grain cereals, breads, rice,


crackers, or pasta. You can get an ounce of grains in


a single slice of bread, or 1 cut of cereal.




Vegetables


These should be varied, as you should eat 2 1/2 cups of


them each day. You should start eating more of the dark


vegetables, such as broccili and spinach. Carrots and


sweet potatoes are good as well. You should also eat


more dry beans such as peas, pinto beans, and even kidney


beans.




Fruits


Fruits are very important. You should try to eat 2 cups


of them each day. Focus on eating a variety, such as


fresh, frozen, canned, or even dried fruit. You can


drink fruit juices as well, although you should use


moderation when doing so.




Milk


Milk is your calcium rich friend. For adults, 3 cups


is the ideal goal. For kids 2 - 8, 2 cups is where you


want to be. When choosing milk products or yogurt, you


should go for fat-free or low-fat. Those of you who


don't like milk or can't have it, should go for lactose


free products or other sources of calcium such as fortified


foods and beverages.




Meat and beans


Eating 5 ounces a day is the ideal goal, as you should go


lean with your protein. When eating meat, always bake it,


grill it, or broil it, as this will prevent grease from


adding to the equation. You should vary your protein


as well, with more fish, beans, peas, and nuts.




When cooking your food, you should also limit solid fats


such as butter, margarine, shortening, and lard. These


foods may add flavor to your dishes, although they can


also help raise your cholesterol as well. Therefore, you


should try to add these foods and any foods that happen


to contain them.




To help keep your saturated fat, trans fat, and sodium low,


you can check the nutrition facts label. This label can


be found on the food package and will tell you all the


information you need to know about the food item.




By picking your foods wisely and watching what you eat,


you'll help control your lifestyle. Exercise is great as


well, as it goes along perfect with a healthy eating


lifestyle. No matter what your age may be, eating healthy


will help you keep your active lifestyle for years and


years - even help you and your health in the long run