1/25/17

Posted by on 1/25/17

Choosing Healthy Foods

Healthy foods are nutritious and delightfully delicious. Choosing foods that are healthful and nourishing is easy once you learn a few key points. But first, eating wholesome foods can be a heavenly taste-tempting adventure in sensuously delicious flavors. The myth that healthful, nutritious food doesn't taste good is just that, a myth. Healthy Foods are important to maintain a healthy diet and lifestyle. Food pyramid has been revised and now has 5 basic groups which include whole grains, seeds, nuts and plant oils. It is important you select healthy foods from each group to get the nutrients that your body needs. 
Choosing healthy foods is simple if you just remember a few guidelines. First, select fresh, unprocessed whole foods. This includes fresh fruit and vegetables, whole grains and legumes, raw nuts and seeds, and fresh sprouts. Raw, unprocessed foods are live foods. They contain the greatest amount of vitamins, minerals and enzymes and provide the body with the greatest amount of nutrition. Select animal foods-eggs, poultry and meat-that are free range, grass fed and hormone and antibiotic free. Choose fish with the lowest amount of mercury contamination.
Choose organic foods over commercially produced food if possible. Organic foods are the purest and healthiest foods. They are not contaminated with pesticides. They generally have a higher nutritional content. What's more, they are not irradiated or genetically engineered. When you buy packaged food, it is important to always read the table. Even though the package may say "healthy," "all natural," "low fat" or any other statements implying that the product is healthy, it may still be unhealthy and contain harmful ingredients. The only way you will know for sure is if you read the list of ingredients.
Fats, Oils and Sweets
Healthy fat sources are nuts, fish and vegetable oils. Minimize margarine, butter, lard, shortening and foods that contain them. This cuts back on solid fats. Use sodium, trans fats, and saturated fats very sparingly.  Unsaturated oils, such as olive or sunflower, should be used. Here are the lists of healthy foods:
Meat, Poultry, Fish, Eggs, Dry Beans and Nuts
Use lean cuts of meat. Choose more fish, beans, peas, nuts and seeds.  Based on a 2000 calorie diet, you would eat five and one-half ounces each day. 
Milk, Yogurt, Cheese and Dairy Products
Opt for low fat varieties such as skim milk, low-fat buttermilk, reduced fat yogurt and cheeses. Tofu and soy are excellent choices. Based on a 2000 calorie diet, you would consume three cups every day.
Fruits
You can use all types of fruits. They can be frozen, dried, and fresh.  Fruits are low in fat, contain fiber, and minerals and vitamins. They also help curb the sweet tooth. Based on a 2000 calorie diet you would consume two cups of fruit every day.
Vegetables
Choose darker leafy-green vegetables like broccoli and spinach. Choose sweet potatoes and carrots and other vegetables in the orange group. Choose peas, and dry beans such as lentils and kidney or pinto beans. Based on a 2000 calorie diet you would consume two and one-half cups daily.
Grains
Choose whole grains cereals, breads, crackers, rice or pasta. Consume a minimum of three ounces each day. These are loaded with complex carbohydrates and fiber. One slice of bread is about an ounce, 1 bowl (about one cup) of breakfast cereal, 1/2 bagel or English muffin, 1/2 cup of pasta or rice. Based on a 2000 calorie diet you would consume 6 ounces daily.

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