A diet can feel restrictive or even be one. Making smart food choices is the key to a healthy diet.
Healthy eating can reduce your risk for heart disease, stroke, and other illnesses and conditions. Eating healthy doesn’t mean you have to give up your favourite foods or be forced to eat less. It can also be delicious, easy and affordable.
Here are some tips to help you adopt a healthier diet style with your family:
Include
- Fruits and vegetables are rich in vitamins and minerals. Fill half of your plate with fruit and vegetables. You can add them to a variety of dishes, and they are a healthy alternative to chips and fries.
- Whole grains contain a lot of dietary fibre and nutrients that help the body perform its functions, such as transporting oxygen in the blood and regulating the thyroid. Also, they can lower cholesterol and improve your heart health. Whole grain pasta and bread, sorghum and oats are some examples.
- Beans and lentils are rich in minerals and fibre. To boost their nutritional value, add beans such as pinto, black, or kidney to your meals. Rinse and drain canned beans to remove excess sodium.
- Nuts, seeds and healthy fats are all good sources of fibre and protein. Almonds, hazelnuts, peanuts, pecans, pistachios, walnuts and pistachios are all healthy choices.
- You can reduce your risk of heart disease and stroke by eating fish, especially oily fish rich in omega-3 fatty acids. Anchovies are a good choice for fatty fish. Also, you can choose from salmon, mackerel or whitefish. The AHA recommends that you eat fish at least two times a week.
- Lean meats and skinless poultry are lower in saturated fatty acids than red meats. Replace red meats such as beef, lamb, and pork with beans, chicken, or turkey.
- Plant-based protein can reduce your risk of obesity and heart disease. Plant-based protein sources include lentils, quinoa and sorghum, as well as beans, peas and dark leafy greens.
Limit
- Sweetened beverages
- Salty and saline foods
- Saturated fats
- Red meats that are fatty or processed (if you decide to eat meat, choose leaner cuts).
- Refined carbohydrates, including processed grains and added sugars
- Full-fat dairy products
- Coconut oil and palm oils are tropical oils
Avoid
- Some commercially baked or fried foods contain partially hydrogenated oils and trans fats.
Tips
- Even when choosing healthier foods, exercise caution. The ingredients and nutritional content of foods can vary greatly.
- Labels are important. Compare the Nutrition Facts label on food products. Select products with low amounts of sodium, sugars, trans fats, and saturated fats.
- Be careful with your calories. Eat only the calories you burn through exercise to maintain a healthy body weight. You can lose weight by either eating less or burning more calories.
- Take reasonable portions. This is often less than what you are given, especially when dining out.
- You can cook and eat at your own home. You can control the ingredients and methods of preparation.
- Heart check marks are a great way to identify healthy foods.
