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Healthy eating has many benefits. It can help you lose weight or maintain the desired weight. It can also lower cholesterol and prevent certain health conditions. Overall, a healthy diet keeps your body working on a daily basis. Learn how to choose healthier foods.
The road to better health
The choices you make about what you eat and drink are important. In addition, they should be added to a balanced and nutritious diet. We all have different calorie needs based on our gender, age and activity level. Health can also play a role, even if you need to lose weight.
Eat foods from all five food groups and follow the tips below.
Grain
Choose products that list whole grains as the first ingredient. For example, wholemeal bread or wholemeal flour. Whole grains are low in fat and high in fiber. They also contain complex carbohydrates (carbohydrates) that help you feel full longer and prevent you from overeating. Avoid products that say “enriched” or contain other types of grains or flours. These products do not contain the same nutrients.
Hot and cold cereals are usually low in fat. However, instant cereals with cream may contain high-fat oils or fatty fats. Cereal muesli may also contain high-fat oils and added sugars. Instead, look for low-sugar options.
Try not to eat rich pastries, such as donuts, pretzels and muffins. These foods often contain calories that are more than 50% fat. Lighter options, such as angel cake, can satisfy your sweetness without adding fat to your diet.
| Instead: | Try the following: |
| Croissants, rolls, biscuits and white bread | Wholemeal bread, including wheat, rye and wholemeal rye bread |
| Donuts, cakes and rolls | English muffins and wholemeal rolls |
| fried tortillas | Soft tortillas (corn or wholemeal) |
| Sugar cereals and plain granola | Whole grains, oatmeal and low-fat granola |
| Pretzels | Low-fat, low-sugar cookies, such as animal, peas, rye, soda and biscuits |
| French fries or corn and popcorn with butter | Pretzels (unsalted) and popcorn (without butter) |
| White pasta | wholemeal pasta |
| White rice | Brown or wild rice |
| Fried rice and mixtures of rice or pasta that contain sauces high in fat | Rice or pasta (excluding egg yolk) containing vegetable sauces |
| Universal white flour | Full grain flower |
Fruits and vegetables
Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain the necessary fiber, vitamins and minerals. Try not to add excess fat to fruits and vegetables. This means avoiding margarine, butter, mayonnaise and sour cream. Instead, you can use yogurt, healthy oils or herbs for spice.
| Instead: | Try the following: |
| Plain or fried vegetables served with cream, cheese or butter sauces | Raw, stewed, cooked or roasted vegetables mixed with a small amount of olive oil, salt and pepper |
| Fruits served with cream cheese or sugar sauces | Fresh fruit with a small amount of nut oil (peanuts, almonds or cashews) |
| French fries, including French fries, French fries and French fries | White potatoes or baked sweet potatoes |
Protein
Beef, pork, beef and lamb
Choose lean, low-fat meat. Lean cuts of beef and veal have the words “fillet” or “quarter” in the name. Lean cuts of pork have the words “fillet” or “leg” in the name. Cut off the outer fat before cooking. Cut off any detachable internal fat before eating. Use low-sodium herbs, spices and marinades to season meat.
Roasting, cooking, grilling and roasting are the healthiest ways to prepare these meats. Lean cuts can be grilled or sauteed. Use a non-stick pan or cooking spray instead of butter or margarine. Avoid serving protein with high-fat dips and sauces.
Domestic birds
Chicken breasts are a good option because they are low in fat and high in protein. Eat duck and goose only occasionally, as they are high in fat. Remove skin and visible fat before cooking. Roasting, grilling and roasting are the healthiest ways to cook poultry. Skinless poultry can be grilled or sauteed. Use a non-stick pan or cooking spray instead of butter or margarine.
Fish
Most mussels are high in healthy polyunsaturated fats. Omega-3 fatty acids are also found in some fish, such as salmon and cold-water trout. Try to eat seafood twice a week. Fresh fish should have a light color, clean aroma and firm, elastic flesh. If there is no quality fresh fish, buy frozen fish. To prepare fish, you need to simmer it, steam it, bake it or grill it.
protein without meat
Meatless options include dried beans, peas and lentils. They offer protein and fiber without cholesterol and fats from meat. These are basic foods for people who are vegetarians or vegans. You can replace beans with meat in recipes such as lasagna or chili.
IN DVT, or textured vegetable protein, is also available. It is found in vegetarian hot dogs, burgers and chicken bites. They are low fat and cholesterol free meat substitutes.
| Instead: | Try this: |
| Breaded fish sticks and cakes, canned fish in oil or mussels, prepared with butter or served in a high-fat sauce | Fish (fresh, frozen or preserved in water), grilled fish sticks and cakes or low-fat mussels, such as shrimp |
| Main meats with high fat content | Selected class of lean beef, such as round cuts, fillets and fillets |
| Pork ribs and bacon | Lean pork, such as fillets and fillets, and turkey bacon |
| plain ground beef | Lean or extra lean beef, minced chicken or turkey |
| Cold cuts such as pepperoni, salami, bologna and liver | Lean sausages such as turkey, chicken and ham |
| Regular hot dogs and sausages | Turkey hot dogs and fat-free sausages |
Dairy products
Choose skimmed or non-skimmed milk, such as soy, rice or almond milk. Try low-fat or partially skim cheeses in recipes. Skim ricotta can replace cream cheese on a baguette or in a vegetable dip. Use 1% cottage cheese for salads and when cooking. Low cheese is an option for a low-fat, high-calcium breakfast.
Skim yogurt or Greek yogurt can replace sour cream in many recipes. Try mixing them with fruit for dessert. Skim sherbet and low-fat frozen yogurt have less fat than ice cream.
| Instead: | Try this: |
| Whole milk or 2% milk | 1% skimmed milk (skimmed milk) or non-skimmed milk, such as soy, rice, almond or cashew milk |
| Cream or steamed milk | evaporated skim milk |
| common buttermilk | low-fat buttermilk |
| Yogurt made with whole milk | Low fat, skimmed or Greek yogurt |
| Plain cheese, including American cheese, blue cheese, brie, cheddar, flasks and parmesan | Low-fat cheese with less than 3 grams of fat per serving, such as natural cheese or non-dairy tofu |
| ordinary cottage cheese | Low-fat, non-fat and dry cottage cheese with less than 2% fat |
| usually cream cheese | Low fat cream cheese with less than 3 grams of fat per ounce or skim ricotta |
| Ice cream | Sherbet, ice cream or frozen yogurt with less than 3 grams of fat per 1/2 cup |
Fats, oils and pastries
Too many high-fat foods add extra calories to your diet. This can lead to weight gain and obesity or increase the risk of certain problems. Heart disease, diabetes, some cancers and osteoarthritis have been linked to high-fat diets. If you consume large amounts of saturated fats and trans fats, you are more likely to develop high cholesterol and coronary heart disease.
It is important to stay hydrated for your health. However, sugary drinks are high in sugar and calories. This includes fruit juice, soft drinks, sports and energy drinks, sweetened or flavored milk and sweetened tea. Replace water and other low-calorie drinks. Water is great for your overall health and helps balance your weight. Specific water requirements vary depending on your weight and activity level. However, everyone should drink at least 64 ounces of water a day.
| Instead: | Try this: |
| Sweet cookies | Fig bars, gingerbread cookies and molasses cookies |
| Butter, butter and margarine | Olive oil, rapeseed and soybean oil |
| plain mayonnaise | Mayonnaise without fat or low fat |
| regular salad dressing | Salad dressing without fat or low fat |
| Butter or grease for frying pans | Oil spray with non-stick coating |
Aspects to be considered
Being healthy is more than just following a diet: it’s a way of life. Combine healthy food choices with regular exercise and smart habits. Adults should receive at least 150 minutes of moderate exercise each week. Children and teenagers should do at least 60 minutes of exercise each day. If you smoke, you have to quit. You should also limit your alcohol intake. Women should drink no more than one alcoholic beverage a day. Men should drink no more than two alcoholic beverages a day. Talk to your doctor if you need help quitting smoking or drinking alcohol.
When you commit to a healthy lifestyle, you can reduce the risk of certain conditions. These include obesity, diabetes, heart disease and cancer. If you are worried, try to make small changes in your diet over time. Talk to your family doctor or nutritionist if you have any questions.
Questions to ask your doctor
- How many servings should I eat from each food group?
- If I follow a strict diet, such as vegetarian or vegan, how can I choose healthy food?
- If I’m skinny, can I just eat whatever I want?
Means
Academy of Family Physicians, Nutrition: Tips for Improving Your Health
US Department of Agriculture: ChooseMyPlate
Copyright © American Academy of Family Physicians
This information provides an overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and for more information on this topic.
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