Background
Healthy eating patterns can include foods and drinks that reflect preferences, cultural traditions, and budgetary considerations. Healthy eating patterns may include foods that reflect cultural traditions and budgetary concerns.
Healthy eating is based on fruits, vegetables and whole grains. Dairy products include lactose free milk, low-fat milk and fortified beverages. Plant-based drinks do not provide the same nutrition as soy and animal milk. The best sources of protein are seafood, poultry and lean meats, eggs, beans, lentils, soy products and nuts and seeds.
Bump up the fiber
Fiber is good for our digestive system and keeps us feeling fuller. Fiber helps to control blood sugar levels and lower cholesterol. Good sources of fiber include fresh fruits and vegetables as well as whole grains, beans, nuts and seeds.
Try this to boost fiber:
- Cut raw vegetables into quick snacks.
- Start the day with whole grain cereals like oatmeal.
- Bulgur or quinoa-based foods are also rich in fiber.
- Add berries, almonds, pumpkin seeds or other toppings to your cereal.
- Half a cup of lentils or beans can be added to a salad for texture and flavor.
- Fresh fruit is a great addition to any meal, or dessert.
Calcium and Vitamin D Increase
Together, calcium and vitamin D promote optimal bone health. Vitamin D can be produced by our bodies from sunlight. Some people have difficulty producing enough vitamin D, and too much exposure to the sun can cause skin cancer.
This essential nutrient is often added to foods and beverages. Food sources for calcium, and Vitamin D.
Try this to increase your calcium and vitamin D intake:
- With your meal, drink a dairy beverage fortified with calcium.
- Once a week, add sardines into your lunch.
- Salmon canned in cans is also a great choice.
- The calcium content of sardines and salmon bones is higher than that of these products without bone.
- You can cook with spinach, collards, bok Choy, mushrooms and taro roots.
- Find foods fortified with calcium You can also find out more about the following: Vitamin D .
- Some of the foods that are fortified include orange juice, yogurt made from soy, and soy beverages.
- Be sure to check that they do not contain added sugars.
Add more potassium
Potassium is essential for the proper functioning of kidneys, nerves, heart and muscles. Lack of potassium can cause high blood pressure, calcium depletion in bones and kidney stones.
Some people with kidney disease or those taking certain medications can have excessive potassium levels in their blood. Most Americans need to eat more potassium. See sources of potassium.
Try this to add more potassium:
- Try out new recipe using beets or lima beans.
- Drinks high in potassium are available.
- 100% orange, prune, or pomegranate juice.
- Low-fat milk and fat-free kefir.
- Snack on a banana.
Limit sugars
Sugars and syrups added to foods or drinks during processing, preparation, or storage can cause weight gain, diabetes type 2, obesity, and heart disease. Added Sugars is sugar and syrups added to food and beverages during processing or preparation.
Sugars added are known by many names including dextrose and fructose, cane syrup, corn syrup or fructose. Honey, maple syrup and table sugar are all added sugars. Sugary drinks are a common source of added sugar .
Try this to limit the amount of sugar added:
- Water is better than sugary drinks.
- For more flavor, add berries, slices of lemon, lime or cucumber.
- Sweeten your cereals or yogurt with fruit.
- Avoid sugary drinks, snacks and sweets.
- Drink water instead and munch on fruit and vegetables slices.
- Skip the syrups and whipped cream at coffee shops.
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- Instead, add a fortified low-fat soy beverage or one that is unsweetened and without added sugar.
- Black coffee is a great way to get back on track.
- Select foods that contain no added sugar or less.
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Replace saturated fats
You can protect your heart by replacing saturated fats with unsaturated fats. Saturated fats are found in fatty meats and dairy products such as full-fat cheese and milk, butter and cream cheese.
We need dietary fats to help us develop healthy cells and absorb vitamins and minerals. But unsaturated fat is healthier for us than saturated fat.
Try this to replace saturated fats:
- Replace whole milk with low-fat yoghurt and avocado in a smoothie.
- Spread nuts or seeds instead of cheese on salads.
- As a protein source, use beans or seafood rather than processed meats or meats high in fat.
- Use oil in place of butter or margarine.
- You can use olive, sunflower, safflower or peanut oil.
- Reduce the fat content of milk and cheese by switching to low-fat or fat free versions
Reduce your sodium intake
Eating too much salt can increase your risk of heart disease, stroke, and high blood pressure. Packaged and prepared foods account for more than 70% of sodium consumed by Americans. Although sodium comes in many forms, the majority of sodium that we consume comes from salt.
Try this to reduce sodium intake:
- Add flavor to your food with alternatives to salt.
- Lemon juice squeezed into a glass.
- No-salt spice mixes.
- Fresh herbs
- Reduce your consumption of processed and pre-packaged foods high in sodium.
- Common foods Breads, pizzas and deli meats are all high in sodium.
- Click here to read the article Nutrition Facts label Find foods that are low in sodium.
- Purchase unprocessed foods to cook at home without adding salt.
- Fresh or frozen vegetables are good options.
Choose a range of colors
It is a good idea to include a variety colors on your plate. Oranges, tomatoes and dark leafy greens and even fresh herbs are loaded with vitamins, minerals and fiber.
Try this to get a wide variety of healthy food:
- Sprinkle fresh herbs on a salad, or over whole-wheat spaghetti.
- Use fresh herbs and spices to make a sauce red with tomatoes.
- Start with tomatoes in a can without salt.
- To add color and nutrition to your stews or omelets, diced vegetables can be added.
- Onions, peppers, and broccoli are all great choices.
- Add your favorite fruits to low-fat yogurt.
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