Healthy eating tip 6: Enjoy healthy fats & avoid
unhealthy fats
Good sources of healthy fat are
needed to nourish your brain, heart, and cells, as well as your hair, skin, and
nails. Foods rich in certain omega-3 fats called EPA and DHA are
particularly important and can reduce cardiovascular disease, improve your
mood, and help prevent dementia.
Add to your healthy diet:
§ Monounsaturated fats, from plant oils like canola
oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds,
hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
§ Polyunsaturated fats, including
Omega-3 and Omega-6 fatty
acids, found in fatty fish such as salmon, herring, mackerel, anchovies,
sardines, and some cold water fish oil supplements. Other sources of
polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and
walnuts.
Reduce or eliminate from your diet:
§ Saturated fats, found primarily in animal sources
including red meat and whole milk dairy products.
§ Trans fats, found in vegetable
shortenings, some margarines, crackers, candies, cookies, snack foods, fried
foods, baked goods, and other processed foods made with partially hydrogenated
vegetable oils.
Protein gives us the energy to get
up and go—and keep going. Protein in food is broken down into the 20 amino
acids that are the body’s basic building blocks for growth and energy, and
essential for maintaining cells, tissues, and organs. A lack of protein in our
diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart
and respiratory system. Protein is particularly important for children, whose
bodies are growing and changing daily.
Here are some guidelines for
including protein in your healthy diet:
Try different types of protein. Whether or not you are a
vegetarian, trying different protein sources—such as beans, nuts, seeds, peas,
tofu, and soy products—will open up new options for healthy mealtimes.
§ Beans: Black beans, navy
beans, garbanzos, and lentils are good options.
§ Nuts: Almonds, walnuts, pistachios,
and pecans are great choices.
§ Soy products: Try tofu, soy milk,
tempeh, and veggie burgers for a change.
§ Avoid salted or sugary nuts and
refried beans.
Downsize your portions of protein. Many people in the West eat too much
protein. Try to move away from protein being the center of your meal. Focus on
equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or
turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or
turkey, buy meat that is free of hormones and antibiotics.
Calcium is one of the key nutrients
that your body needs in order to stay strong and healthy. It is an essential
building block for lifelong bone health in both men and women, as well as many
other important functions.
You and your bones will benefit from
eating plenty of calcium-rich foods, limiting foods that deplete your body’s
calcium stores, and getting your daily dose of magnesium and vitamins D and
K—nutrients that help calcium do its job.
Recommended calcium levels are 1000
mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium
supplement if you don’t get enough of these nutrients from your diet.
Good sources of calcium include:
§ Dairy: Dairy products are rich in
calcium in a form that is easily digested and absorbed by the body. Sources
include milk, yogurt, and cheese.
§ Vegetables and greens: Many vegetables, especially leafy
green ones, are rich sources of calcium. Try turnip greens, mustard greens,
collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage,
summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
§ Beans: For another rich source of
calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed
peas, or baked beans.
If you succeed in planning your diet
around fiber-rich fruits, vegetables, whole grains, lean protein, and good
fats, you may find yourself naturally cutting back on foods that can get in the
way of your healthy diet—sugar and salt.
Sugar
Sugar causes energy ups and downs
and can add to health and weight problems. Unfortunately, reducing the amount
of candy, cakes, and desserts we eat is only part of the solution. Often you
may not even be aware of the amount of sugar you’re consuming each day. Large
amounts of added sugar can be hidden in foods such as bread, canned soups and
vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners,
fast food, soy sauce, and ketchup. Here are some tips:
§ Avoid sugary drinks. One 12-oz soda has about 10
teaspoons of sugar in it, more than the daily recommended limit! Try sparkling
water with lemon or a splash of fruit juice.
§ Eat naturally sweet food such as fruit, peppers, or
natural peanut butter to satisfy your sweet tooth.
How sugar is hidden on food labels
Check food labels carefully. Sugar
is often disguised using terms such as:
|
§ cane sugar or maple syrup
§ corn sweetener or corn syrup
§ honey or molasses
§ brown rice syrup
|
§ crystallized or evaporated cane
juice
§ fruit juice concentrates, such as
apple or pear
§ maltodextrin (or dextrin)
§ Dextrose, Fructose, Glucose,
Maltose, or Sucrose
|
Salt
Most of us consume too much salt in
our diets. Eating too much salt can cause high blood pressure and lead to other
health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the
equivalent of one teaspoon of salt.
§ Avoid processed or pre-packaged
foods. Processed
foods like canned soups or frozen dinners contain hidden sodium that quickly
surpasses the recommended limit.
§ Be careful when eating out. Most restaurant and fast food meals
are loaded with sodium.
§ Opt for fresh or frozen vegetables instead of canned vegetables.
§ Cut back on salty snacks such as potato chips, nuts,
and pretzels.
§ Choose low-salt or reduced-sodium
products.
§ Try slowly reducing the salt in your
diet to
give your taste buds time to adjust.
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