It is easy to get overwhelmed by all the new healthy food trends and buzzword ingredients. Good nutrition is about choosing healthy foods and beverages. Healthy eating habits allow you to enjoy foods and drinks that are based on your cultural traditions and budget.
Healthy eating is about fruits, vegetables, and whole grains. Low-fat, fat-free, or lactose-free dairy recommendations include fortified soy drinks, low-fat milk, and lactose free milk. Other plant-based beverages don’t have the same nutritional qualities as animal milk or soy beverages. Lean meats and poultry, seafood, lean meats, eggs, legumes (beans and peas and lentils), soy products, and nuts are all good sources of protein.
Most people in the United States need to adjust their eating patterns to increase their intake of dietary fiber, calcium, vitamin D, and potassium. According to the Dietary Guidelines for Americans, We also need to reduce our intake of added sugar, saturated fat, and sodium. These are just a few ways to get you started.
Get Fiber!
Fiber is good for digestion and makes us feel fuller for longer. Fiber can also lower blood sugar levels and cholesterol. Fiber is found in fresh fruits and vegetables, whole grains and legumes, as well as nuts and seeds.
This will help you increase fiber.
- You can slice raw vegetables into small pieces to make quick snacks. You can keep celery and carrots crisper by storing them in water in your refrigerator.
- Start your day with whole grain cereals like oatmeal, bulgur or Teff. Add berries, pumpkin seeds, or almonds to your cereal for more fiber.
- To add more fiber, texture, and flavor to your salad, you can add half a cup of beans or lentils.
- Whole fruit can be enjoyed with a meal or as a dessert, such as a passion fruit, pear, apple, or melon slice.
Increase Vitamin D and Calcium
Vitamin D and calcium work together to promote bone health. Vitamin D can be made by the sun, but not everyone can. Too much sun exposure can lead to skin cancer. Vitamin D is an essential nutrient that many foods and beverages contain, but very few foods have it.
Increase calcium and vitamin D intake by using
- Enjoy a fortified milk beverage with your meals.
- Include a packet of salmon and sardines in your lunch every week. Salmon and sardines containing bones have more calcium than salmon or sardines void of bones.
- In your vegetable dishes, include spinach, collard greens, and bok choy, as well as mushrooms and taro root.
- You should look for foods fortified with vitamin D and calcium. Be sure to check for added sugars.
Get More Potassium
Potassium is essential for the proper functioning of the kidneys, heart, and muscles, as well as nerves. Insufficient potassium can lead to high blood pressure, low calcium levels, and an increased risk of developing kidney stones.
Potassium levels may be too high in people with chronic kidney disease or those taking certain medications. The majority of Americans need more potassium to eat.
Add more potassium to your diet by following this link:
- You can try new recipes using beet greens or lima beans.
- One cup of 100% prune juice or 100% pomegranate liquid will add variety to your drinks.
- As a snack, eat a banana.
- Get 100% orange juice with your meal or a recommended milk product.
Limit the amount of added sugars
Too much sugar can lead to obesity, weight gain, type 2 diabetes, heart disease, and weight gain. Natural sugars can be found in some foods, such as milk and fruit. Added Sugars These are sugars or syrups that are added when foods or drinks are prepared. There are many names for added sugars, including corn syrup, cane juice, and fructose. Table sugar, maple syrup, and honey are all added sugars. Sugary drinks are a popular source of added sugars.
Limit added sugars with
- Instead of drinking sugary drinks, drink water. For more flavor, add berries, slices of lemon, lime, or cucumber.
- For sweetness, add fruit to your yogurt or cereal.
- Avoid buying sugary snacks and drinks. Drink water instead and keep vegetable and fruit slices on hand for snacks.
- Avoid flavored syrups or whipped cream in coffee shops. Ask for low-fat, fat-free milk or unsweetened, fortified soybean beverages. Black coffee is also available.
- Nutrition labels can help you choose foods that contain no added sugars or lower amounts.
Saturated Fats Can Be Replaced
Your heart health can be improved by replacing saturated fat with healthier unsaturated oils. The most common sources of saturated fat include fatty meats like beef ribs, sausages, whole milk, full cream cheese, butter, and cream cheese.
Some dietary fat is necessary to provide energy, support healthy cells and absorb vitamins and minerals. Unsaturated fat is healthier than saturated fat. Common sources of unsaturated and saturated fat
Replace saturated fats with unsaturated fats using this
- In place of whole milk, substitute low-fat yogurt with an avocado.
- Instead of using cheese, sprinkle nuts and seeds on salads.
- As a source of protein, you can substitute meats with beans and seafood.
- Instead of butter or margarine, you can use olive, sunflower, soybean, or corn oil instead.
- Low-fat and fat-free alternatives to full-fat milk or cheese are available.
Reduce sodium intake
Too much sodium can increase your risk of stroke, high blood pressure, and heart attack. The majority of sodium Americans consume is from processed and packaged foods. There are many types of sodium, but 90% of the sodium we consume comes from salt.
This will help you cut down on sodium.
- Salt is not the best thing to do. Instead, use lemon juice, no-salt spice mixes, fresh herbs, and a pinch of salt.
- Reduce the amount of high-sodium prepackaged and processed food you eat. High amounts of sodium are found in many common foods, such as slices of bread, pizzas, and deli meats.
- To find low-sodium products, check the Nutrition Facts label at the grocery store.
- To prepare your own home-cooked meals without salt, buy unprocessed foods, such as fresh and frozen vegetables.
Try to use a variety of colors.
It is a good idea to try to have a variety of colors on your plates. Vegetables such as tomatoes, dark leafy greens, oranges and tomatoes, along with fresh herbs, are rich in vitamins, fiber, minerals, and other nutrients.
This is
- Sprinkle fresh herbs on a salad or whole wheat pasta.
- The red sauce can be made with fresh tomatoes, canned tomatoes with low sodium and no salt added, fresh herbs, and spices.
- To give stews and omelets a boost in color and nutrients, add diced vegetables like onions, peppers, and broccoli.
- Serve low-fat, unsweetened yogurt with your favorite fruits.
