Nutrition, Diet and Fitness : How to Make Healthier Food Choices
Being healthy is more than a diet — it’s lifestyle discipline. Combine healthy food choices with regular exercise, mindfulness and smart habits. Learn how to make healthier food choices. Try making small changes to your diet over time and your body will thank you.
The choices you make about what you eat and drink matter. They should add up to a balanced, nutritious diet. We all have different calorie needs based on our gender, age, and activity level. Health conditions can play a role too, including if you need to lose weight.
Choose food from all five groups and follow the tips below.
Choose products that list whole grains as the first ingredient. For example, whole grain breads or whole-wheat flour. Whole grains are low in fat and high in fiber. They also contain complex carbohydrates (carbs), which help you feel full longer and prevent overeating. Avoid products that say “enriched” or contained with other types of grains or flours. They do not have the same nutrients.
2 .Fruits and Vegetables
Fruits and vegetables naturally are low in fat. They provide flavor and variety to your diet. They also contain necessary fiber, vitamins, and minerals. Try not to add unneeded fats to vegetables and fruits. This means avoiding margarine, butter, mayonnaise, and sour cream. You can use yogurt, healthy oils, or herbs to season instead.
3. Fats, oils, and sweets
Too many high-fat foods add excess calories to your diet. This can lead to weight gain and obesity, or increase your risk for certain issues. Heart disease, diabetes, some cancers, and osteoarthritis have all been linked to diets high in fat. If you consume high amounts of saturated and trans fats, you are more likely to develop high cholesterol and coronary heart disease.
It is important that you stay hydrated for your health. However, sugar-sweetened drinks contain lots of sugar and calories. This includes fruit juices, soda, sports and energy drinks, sweetened or flavored milk, and sweet tea. Substitute water and other zero-calorie drinks.
Choose skim or non-dairy milk, like soy, rice, or almond milk. Try low-fat or part-skim cheeses in food. Use 1% cottage cheese for salads and cooking. String cheese is a low-fat, high-calcium snack option.
Nonfat or Greek yogurt can replace sour cream in many food options. Try mixing them with fruit for dessert. Skim sherbet and soft-serve frozen yogurt is lower in fat than ice cream.
5. Proteins :
Go for dry beans, peas, and lentils. They offer protein and fiber without the cholesterol and fat of meats They are low-fat, cholesterol-free
When you commit to a healthy lifestyle, you can reduce your risk of certain conditions. These include obesity, diabetes, heart disease, and cancer. If you’re worried, try making small changes to your diet over time. Talk with your family doctor or a dietitian if you have questions.
source and ref : familydoctor.org
Disclaimer : Tips and suggestions mentioned by HealthCult are for general information purpose only and should not be contrued as a professional medical advice. Always consult your doctor or dietician before starting any fitness program or making any changes to your diet