With all the information about healthy diets, sometimes it is just too much information to comprehend. There are actually only a few things to remember when you are planning healthy meals and snacks for you and your family.
- Eat plenty of fruits and vegetables. Fruits and vegetables are high in fiber, vitamins and minerals and relatively low in calories. Eating lots of fruits and vegetables also helps maintain a healthy weight and protect against heart disease.
- Eat whole grain foods. Whole grains have a lot of nutrition and are low calories. Grains, like oats and barley, are also rich in many disease-fighting compounds.
- Eat more nuts. In the past, nuts were not considered healthy foods because they are high in fat. But most of the fat in nuts is unsaturated, which protects against heart disease.
- Go easy on the saturated fats. Saturated fats in meat and high-fat dairy products raise cholesterol levels. Eat more fish and shellfish which can protect against certain heart problems. Low-fat milk and yogurt are great sources of calcium for healthy bones.
- Use less salt. A diet with less salt means lower blood pressure.
And for those of us with a sweet tooth, there is good news. Eat dark chocolate. Yes, dark chocolate has polyphenols believed to help lower blood pressure and improve the flexibility of blood vessels.
Once you resolve to eat healthier, take it one step at a time. Set an easy goal to reach like having a piece of fruit every day and a long-term goal such as eating fish at least once a week. This will increase your chances of success.
Aim for balance trying to eat something from each food group — grains, vegetables, fruit, milk, and meat and other proteins like beans — each day. Look for variety in what you eat, for example trying a pear instead of an apple for a snack. Practice moderation by not eating too much or too little of any one food. All foods eaten in moderation can be part of a healthy diet.
Before changing your diet or eating habits, you should check with your physician so you can make the right decisions regarding your food choices.