So win win food delicious healthy eating for no fuss lovers. Healthy eating tips for food lovers. In this article im going to explain the ways that i tried and the best healthy food tips for you. A healthy diet emphasizes fruits, vegetables, whole grains, dairy products and proteins. Dairy recommendations include low-fat or skim milk, lactose-free milk, and fortified soy beverages. The nutritional properties of other vegetable drinks differ from those of animal milk and soy drinks. Protein recommendations include seafood, lean meats and poultry, eggs, legumes beans, peas and lentils. soy products, nuts and seeds.
In the United States, most people need to adjust their diet to increase their intake of dietary fiber, calcium, vitamin D, and potassium.
Win win food delicious healthy eating for no fuss lovers – add fiber
Mother gives carrot to her son Fiber helps maintain a healthy digestive system and helps us feel full longer. Fiber also helps control blood sugar and lower cholesterol levels. Fresh fruits and vegetables, whole grains, legumes, nuts and seeds are good sources of fiber.
To add fiber
Cut raw vegetables into thin slices for a quick snack. Storing celery and carrots in water in the fridge makes them crunchier.
Start your day with a whole grain cereal (like oatmeal) or something made with bulgur or teff. For more fiber, sprinkle your cereal with berries, pumpkin seeds or almonds. Add 1/2 cup of beans or lentils to salads to add fiber, texture and flavor.
Enjoy whole fruits – like pears, apples, melon slices or passion fruit – with meals or dessert. Increase calcium and vitamin D
Calcium and vitamin D work together to ensure optimal bone health. Our bodies can make vitamin D from sunlight, but some people may have trouble making enough vitamin D, and too much sun exposure can increase the risk of skin cancer. Although few foods naturally contain vitamin D, a number of foods and beverages contain this important nutrient. Take a look at food sources of calcium and vitamin D.
To increase your calcium and vitamin D intake
Drink fortified milk drinks with meals. When you pack your lunch, include a packet of salmon or a can of sardines once a week. Salmon and sardines with bones contain more calcium than salmon and sardines without bones. Add spinach, kale, bok choy, mushrooms and taro to vegetable dishes. Look for foods high in calcium and vitamin D. Soy beverages, soy yogurt, orange juice, and some whole grains may contain these additional nutrients. Just make sure they don’t contain added sugar.
Win win food delicious healthy eating for no fuss lovers – add more potassium
Potassium helps the kidneys, heart, muscles and nerves to function properly. Inadequate potassium intake can raise blood pressure, deplete calcium from bones and increase the risk of kidney stones.
People with chronic kidney disease and people taking certain medications may have too much potassium in their blood. But most Americans’ diets require more potassium. See food sources of potassium.
To add more potassium
Try new recipes with beets, beans or chard. Vary your drink by drinking a glass of 100% prune juice or 100% pomegranate juice. Eat a banana as a snack. Enjoy 100% orange juice or recommended dairy products with meals.
Limit added sugar
Too much sugar in the diet can lead to weight gain, obesity, type 2 diabetes and heart disease. Some foods, such as fruit and milk, contain natural sugars. Added sugars are sugars and syrups that are added to foods and beverages during processing or preparation. Added sugars come in a variety of names, including cane juice, corn syrup, glucose, and fructose. Table sugar, maple syrup and honey are also considered added sugars.
To limit added sugar
Drink water instead of sugary drinks. Add berries or lime wedges, lemon wedges or cucumber slices for extra flavor.
Add fruit to cereal or yogurt for extra sweetness. Don’t stock up on sugary drinks and snacks. Instead, drink water and keep chopped fruits and vegetables handy for a snack. In cafes, avoid flavored syrups and whipped cream. Ask for low-fat or skim milk or sugar-free fortified soy beverages. Or go back to basics with black coffee. Read nutrition labels and choose sugar-free or low-sugar foods.
Replace saturated fats
Avocado Smoothie. Replacing saturated fats with healthier unsaturated fats can help protect your heart. Fatty meats like ribs and sausages, whole milk, whole cheese, butter and cream cheese. We need dietary fat to provide us with energy, help us build healthy cells, and help us absorb certain vitamins and minerals. But unsaturated fats are better for us than saturated fats.
Win win food delicious healthy eating for no fuss lovers – To replace saturated fat with unsaturated fat
Replace whole milk in smoothies with. low-fat yogurt and avocado.
Instead of cheese, sprinkle the salad with nuts or seeds. Use beans or shellfish instead of meat as a source of protein. Cook with canola, corn, olive, peanut, safflower, soy or sunflower oil instead of butter or margarine. Replace whole milk and cheese with low-fat or fat-free versions.