Why it is important
Healthy eating habits can help people live longer, and reduce their risk of serious health problems like heart disease, type II diabetes, and obesity. Healthy eating can be beneficial for people who have chronic illnesses. It can also help them manage their conditions and prevent complications.
A healthy eating plan.
- Focus on fruits, vegetables and whole grains. Also, choose low-fat or fat-free milk and dairy products.
- Included are a variety protein foods. Healthy options include legumes, poultry and lean meats, eggs, beans and peas, soy products, nuts and seeds.
- Low in Add sugars , sodium (salt) Saturated fats and trans fats.
- Keep your boundaries daily calorie needs .
The USDA MyPlate Plan will help you determine what foods to eat and how much of each food group to consume. It can also tell you how to stick to your recommended daily calorie intake. My food diary helps you keep track of your meals and snacks.
Continue reading to learn about specific food tips, including those for fruits, vegetables, calcium rich foods, meats, and comfort foods.
Fruit
Fruits are available in many forms: fresh, frozen or canned. Fruits other than apples and bananas are also good choices. Try mangos, kiwis, or pineapples. If fresh fruit isn’t available, you can try frozen, canned or dried fruits. You should be aware that canned and dried fruit can contain sugar or syrup. Select canned fruit that is packed in juice or water.
Vegetables
Use rosemary to add variety to vegetables that are grilled or steam cooked. In a nonstick pan, you can sauté (pan-fry), or fry vegetables with a little cooking spray. You can also microwave canned or frozen vegetables to make a quick and easy side dish. Frozen broccoli, peppers or onions will add color and nutrients to stews and omelets.
Buy frozen or canned vegetables that are free of salt, butter and cream sauces.
Calcium-rich foods
Consider low-fat or fat-free yogurts that do not contain added sugars. They come in many flavors and make a good dessert alternative.
calcium can also be found in canned salmon and sardines. Vitamin D helps calcium to be absorbed. Vitamin D sources include:
- Fortified beverages such as milk or fortified soy drinks.
- Fortified foods like yogurt and some cereals.
- Some seafoods
Meats
Try a healthier alternative to your favorite recipe. Instead of frying or breading fish, bake or grill it. You could even substitute dry beans for meats. You can ask friends for ideas or look online and in magazines to find recipes that are lower in calories. You may be surprised at how much you enjoy a certain dish.
Comfort food
Even if your favorite foods are high in fats, calories or sugar, you can still enjoy them. It’s important to eat them occasionally.
Comfort food tips:
Eat these foods less frequently. Instead of eating them every day, try to limit your intake to once per week or month.
Eat smaller amounts. You can reduce the size of your favorite high-calorie food, such as a chocolate bar.
Consider a version with fewer calories. Use ingredients with lower calories or cook food differently.
You can make a recipe for macaroni with cheese using whole milk, butter and full-fat cheddar. Try remaking the recipe with non-fat dairy, less butter and low-fat cheese. You can also add fresh spinach and tomatoes. Don’t increase the portion size.
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