Healthy food choices -
Choose whole grain options instead of processed or refined grains like white bread and pasta. Fill a quarter of your plate with whole grain foods. Eating protein foods Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium.
Protein helps build and maintain bones, muscles and skin. Eat protein every day. Try to eat at least two servings of fish each week, and choose plant-based foods more often. Dairy products are a great source of protein. Choose lower fat, unflavoured options. Fill a quarter of your plate with protein foods.
Limiting highly and ultra-processed foods Highly processed foods — often called ultra-processed — are foods that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added.
Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread.
Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives. Minimally processed foods keep almost all of their essential nutrients. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs.
We are not referring to these minimally processed foods when we are advising you not to eat processed foods. Read more about it here. Making water your drink of choice Water supports health and promotes hydration without adding calories to the diet.
It is easy to drink empty calories without realizing, and this leads to weight gain. Although fruit juice has some of the benefits of the fruit vitamins, minerals , it has more sugar than the fruit and less fiber. They have lots of nutrients and are low in unhealthy fats, sugar, and calories.
GO foods include fruits; vegetables; whole-grain cereals, breads, and pastas; fat-free or low-fat milk, yogurt, and cheese; fat-trimmed and lean meats; fish; beans; and water. SLOW foods should be eaten less often. These include non-whole-grain bread, rice, and pasta; peanut butter; granola; pretzels; and fruit juices.
WHOA foods are only for once in a while—foods like french fries, doughnuts, whole milk, full-fat cheese, hot dogs, fried fish and chicken, candy, and soda.
Adam Drewnowski, a nutrition expert at the University of Washington in Seattle. With some planning, he says, you can prepare meals that are tasty, affordable, and nutrient rich.
Get the whole family to help slice, dice, and chop. NIH has developed several resources to help you learn how to cut unhealthy fats and calories see the Web Links box.
You might be surprised how easy healthy cooking and snacking can be. One easy way to eat more nutritiously is to pack healthy lunches—both for yourself and your kids.
Teens can learn to pack their own lunches with a healthy variety of foods. If your kids buy lunch, talk to them about making healthy choices when buying food from the school cafeteria and vending machines. If you have a busy day with your family planned, pack healthy snacks in a small cooler or tote bag before you leave.
Consider water, fresh fruit, veggies, and low-fat cheese sticks. Pack small baggies with small portions of healthy nuts, whole-grain crackers, or a low-sugar cereal.
Fast-food restaurants can also be a challenge. Sometimes, fast food is your only option. Try making healthier choices, such as sandwiches without cheese, salads, sliced fruit instead of french fries, and grilled options instead of fried.
It can help you confirm whether products marked with healthy-sounding terms really are healthy. Use the Nutrition Facts label to help guide you to limit the nutrients you want to cut back on, such as sodium and unhealthy saturated fat.
We should regularly choose foods with healthy unsaturated fats such as fish, nuts, seeds, and healthy oils from plants , limit foods high in saturated fat especially red meat , and avoid unhealthy trans fats from partially hydrogenated oils :. Dairy foods are needed in smaller amounts than other foods on our plate:.
Water should be the drink of choice with every meal and snack, as well as when we are active:. Finally, just like choosing the right foods, incorporating physical activity into our day by staying active is part of the recipe for keeping healthy:.
Chan School of Public Health, based on the best available science, to enhance the visual guidance provided by the U. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Last Updated March This article was created Antioxidant protection against diseases familydoctor. Heatlhy editorial staff and reviewed by Robert "Chuck" Rich, Hexlthy. A Heakthy diet has a many benefits, including maintaining your desired weight. It also can lower your cholesterol and prevent certain health conditions. A healthy diet fuels your body and gives you energy. The choices you make about what you eat and drink matter. They should add up to a balanced, nutritious diet. Eat Healtyy green vegetables at Healthy food choices three Improve endurance for skiing four times a foos. Good options choicew broccoli, peppers, brussel sprouts Halthy leafy greens Brown rice recipes kale and spinach. Healthy food choices whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving. Try to eat a bean-based meal at least once a week.
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