Choosing Healthy Foods Easily
by Ambrose Hutson
You are what you eat. It's more than an adage, it's the truth. If you want to get the most out of your body, you've got to know which foods to choose, and have the dedication to follow a smart diet every day.
It's so easy to stop for take-out or simply crack open a jumbo-size bag of chips, and we all do it from time to time. The trouble starts when these poor diet choices become habits. Take the time to consider what you're putting into your body, and you'll think twice before you pull into the drive-thru.
Veggies
Your mom was right; vegetables are essential for building a healthy body. The earth provides us with a huge assortment of delicious vegetables that should be the basis of your healthy diet. As a rule, you should eat no less than 2 cups of fresh vegetables every day. Choose a variety of vegetables, including dark, leafy varieties like broccoli and spinach. Sweet potatoes are a delicious alternative to white, and carrots make an excellent snack. Chickpeas and dry beans including kidney, lima and pinto beans are packed with beneficial nutrients. Meeting your daily vegetable requirements is easy when you reach for a fresh spinach salad instead of French fries, or grab a bag of baby carrots instead of chips.
Eating Grains
Our food guide suggests that we eat six ounces of grains on a daily basis. The average slice of bread contains just one ounce. Cereal is an obvious choice, with about one ounce of grain per cup. If you want to boost your grain intake and eat less, choose whole grain products. Rice, pasta and crackers are also healthy grain choices to incorporate into your daily diet.
Favor Fruits
Eating well is easy when you keep fresh fruit on hand. You should try to eat two cups of fruit per day, or the equivalent of one apple and one banana. Smaller fruits, like grapes, are delicious when tossed into a salad. You can slice some berries or a ripe banana over your cereal in the morning. Fresh fruit is best, but don't forget that dried, canned and frozen varieties will also help to keep your good health in check. Drinking one glass of fruit juice can also count toward your daily intake. Juices are packed with sugar, however, so drink them in moderation.
Dairy
Calcium is necessary for healthy teeth and bones, and is a vital requirement at any age. Children from two to eight years of age should have a calcium intake totaling about two cups of milk. Older children and adults need three cups. When choosing dairy products including milk, cheese and yogurt, go for the low-fat options. If you are lactose intolerant, there are lactose-free products on the market, as well as a variety of calcium-rich fortified foods and beverages.
Meat and beans
The food guide suggests that we eat five ounces of protein-packed meat or beans every day. This doesn't necessarily mean that sitting down to a ten-ounce strip loin or a half-pounder at the burger joint is a wise idea. Remember, you should be choosing healthy foods. Meat should be baked, grilled or broiled to prevent grease from spoiling your diet. It's easy to vary your protein intake with options like nuts, peas, beans and fish.
Trim the Fat
Your body needs certain fats to function normally, but fats must be taken in moderation. The important thing is to know how to choose between "good" and "bad" fats. Foods that are high in fat, such as butter, will only add to your weight and cholesterol levels, so take steps to limit your intake. Saut your food in a little chicken or vegetable broth, or use a non-stick pan instead of loading your skillet with butter, margarine, lard or shortening. You can also add to the flavor of foods without the fat by using fruit juices and seasonings.
Try to avoid purchasing processed foods that are high in fat, salt, and additives, and limit shopping to the produce and meat aisles. If you choose processed or packaged foods, read the labels and avoid those that are loaded with saturated fats, trans fats and sodium. Read the nutrition and ingredient labels before you buy, and it will be easier to make smarter choices at snack and meal time.
Once you begin to make healthier food choices, you'll begin to notice a change in all aspects of your lifestyle. Fueling your body with a nutrient-charged diet will give you energy and a brighter overall outlook. Those evenings of lying on the couch after consuming an eight-slice pizza will be behind you, as you begin to enjoy evening strolls after your healthy dinners. It's not always easy to choose healthy foods, but your efforts will be rewarded with a lifetime of good health.
Ambrose Hutson regularly contributes to a variety of well-known Internet sites, on health articles and family health subjects. This article is available as a unique content article with free reprint rights.
|
