Road to Better Health

The decisions you make about what you eat and drink are important. They must form a balanced and nutritious diet. We all have different calorie needs depending on our age, gender, and activity level. Health states can also play a significant role, even if you need to lose weight.

Choose foods from all five groups and follow the tips below.

Grain:

Choose products that list whole grains as the first ingredient. For example, whole grain bread or whole wheat flour. Whole grains have a low-fat content and high fiber content. They also contain complex 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. They do not have the same nutrients.

Hot and cold cereals are usually low in fat. However, instant cream cereals may contain oils rich in fat or butterfat. Granola cereals can also have high-fat oils and extra sugars. Instead, look for low-sugar options.

Road to Better Health

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Try not to eat rich sweets, such as donuts, rolls, and muffins. These foods often contain calories composed of more than 50% fat. Lighter options, such as angel pie, can satisfy your taste for sweetness without adding fat to your diet.

Instead of this:  Try this:
Croissants, buns, biscuits and white bread. Whole wheat bread, including wheat, rye, and whole wheat rye bread.
Donuts, cakes, and buns. English muffin and small whole meal rolls.
Fried tortillas. Soft tortillas (corn or whole wheat).
Cereals with sugar and ordinary granola. Whole grain cereals, oats, and low-fat granola.
Pretzels. Low fat and sugar cookies, such as animal crackers, graham, rye, water, salads, and oysters.
French fries or corn chips and popcorn with butter. Pretzels (without salt) and popcorn (without butter).
White paste. Whole wheat flour pasta.
White rice. Brown or wild rice.
Fried rice and mixes of rice or pasta with sauces with high-fat content. Rice or pasta (without yolk) with vegetable sauces.
White wheat flour. Whole wheat flour.

Fruits and vegetables:

Fruits and vegetables are naturally low in fat. They provide flavor and variety to your diet. They also contain the necessary fiber, vitamins, and minerals. Try not to add unnecessary fats to vegetables and fruits. This means avoiding margarine, butter, mayonnaise and sour cream. Instead, you can use yogurt, healthy oils or herbs to season.

Instead of this: Try this:
Regular or fried vegetables served with cream, cheese or butter sauces Raw, steamed, boiled or baked vegetables mixed with a small amount of olive oil, salt, and pepper.
Fruits served with cream cheese or sweetened sauces                                            Fresh fruit with a small amount of nut butter (peanut, almond or cashew).
French fries, including French fries, potato croquettes, and French fries            baked potatoes or potatoes

 

Protein:

Beef, pork, veal, and lamb

Select low-fat lean meats. Lean beef cuts have the words “loin” or “round” in their names. Lean cuts of pork have the word “lomo” or “data” in their names. Remove the external fat before cooking. Remove any internal fat, which can be separated, before eating. Use herbs, spices, marinades, and marinades with low sodium content to season the meat.

Baking, grilling, grilling, and grilling are the healthiest ways to prepare these meats. Lean cuts can be cooked in a saucepan. Use a nonstick skillet or vegetable dew instead of butter or margarine. Avoid serving proteins with sauces and dressings with a high-fat content.

Road to Better Health

Image Source: Google Image

Poultry:

Chicken breasts are a good choice as they contain little fat and many proteins. Only eat duck and goose from time to time, because of its high-fat content. Remove visible skin and fat before cooking. Baking, grilling, grilling, and grilling are the healthiest ways to prepare poultry. Birds without skin can be grilled or sauteed. Use a nonstick skillet or spray oil instead of butter or margarine.

Fish:

Most seafood has many healthy polyunsaturated fats. Omega-3 fatty acids are also found in some fish, such as salmon and cold-water trout. Try to eat fish and seafood twice a week. Fresh fish should have a clear color, a clean odor, and firm, elastic flesh. If good quality fresh fish is not available, buy frozen fish. To prepare the fish, you can boil it, steam it, bake it, griddle it or grille it.

Non-meat proteins

Non-meat options include beans, peas, and lentils. They offer protein and fiber without the cholesterol and fat of meats. These are staples for people who are vegetarian or vegan. You can change the beans for meat in recipes like lasagna or chili.

DVT, or texturized vegetable protein, is also available. It is found in hot dogs and vegetarian burgers and in the chicken nuggets. They are low-fat and cholesterol-free substitutes for meat.

Instead of this: Try this:
Breaded sticks and fish croquettes, canned fish in oil, or seafood prepared with butter or served in a sauce with high-fat content                                                                    Fish (fresh, frozen or canned in water), grilled sticks and fish croquettes, or low-fat seafood such as shrimp.
Perfect cuts and jaspeados Select cuts of lean meat, such as round cuts, loins, and entrails.
Pork and pork ribs. Lean pork, such as loin and pork chop, and turkey bacon.
Minced meat. Minced lean or extra lean meat, minced chicken or turkey.
Cold cuts, such as pepperoni, salami, mortadella and liver pate. Lean meats, such as turkey, chicken, and ham.
Hot dogs and common sausages                        Hot dogs without fat and turkey.
Road to Better Health

Image Source: Google Image

 Dairy products:

Choose skim or non-dairy milk, such as soy milk, rice or almonds. Try using low-fat or partially-skim cheeses in recipes. Skim ricotta can substitute cream cheese in a bagel or vegetable sauce. Use 1% cottage cheese for salads and for cooking. String cheese is a high-calcium, low-fat snack option.

Skim or Greek yogurt can replace sour cream in many recipes. Try mixing it with fruit for dessert. A nonfat sorbet and frozen yogurt have less fat than ice cream.

Instead of this: Try this:
Whole milk or 2% Nonfat milk, 1%, or non-dairy, such as soy, rice, almond or cashew milk.
Cream or evaporated milk Evaporated skim milk
Regular whey Low-fat milk whey
Yogurt made with whole milk Low-fat, fat-free or Greek yogurt
Common cheese, including American, Blue, Brie, Cheddar, Colby and Parmesan. Low-fat cheese with less than 3 grams of fat per serving, such as natural cheese or non-dairy tofu.
Common cottage cheese Low-fat, fat-free cheese and cottage cheese with less than 2% fat.
Common cream cheese Low fat cream cheese with less than 3 grams of fat per ounce or skim ricotta.
Frozen Sherbet or frozen yogurt with less than 3 grams of fat per 1/2 cup serving.

Fats, oils, and sweets:

Too many foods high in fat add an excess of calories to your diet. This can lead to weight gain and obesity, or increase the risk of having certain problems. Heart diseases, diabetes, some types of cancer and osteoarthritis have been linked to diets high in fat. If you consume large amounts of saturated and trans fats, you are more likely to develop high cholesterol and coronary heart disease.

It is important that you stay hydrated for your health. However, sugary drinks contain lots of sugar and calories. These include fruit juices, soft drinks, sports and energy drinks, sweetened or sweetened milk and sweet tea. Replace with water and other zero-calorie beverages.

Instead of this: Try this:
Biscuits Fig bars, ginger cookies, and molasses biscuits.
Butter, butter, and margarine. Oils of olive, canola, and soy.
Common Mayonnaise. Fat-free or low-calorie mayonnaise.
Dressing for common salad. Non-fat or Alow-calorie salad dressing.
Butter or grease to spread pans. Non-stick spray oil.

Aspects to consider:

Being healthy is more than a diet – it is a lifestyle. Combine the choice of healthy foods with regular exercise and smart habits. Adults should do at least 150 minutes of moderate exercise per week. Children and adolescents should perform at least 60 minutes of exercise per day. If you smoke, you should stop smoking. You should also limit your alcohol intake. Women should not drink more than one drink per day. Men should not drink more than two drinks per day. Talk to your doctor if you need help quitting smoking or drinking.

Road to Better Health

Image Source: Google Image

 

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