Bring Fresh Fruits and Vegetables Into Focus
The Dietary Guidelines recommend that Americans consume 2 cups of fruit and 2 1/2 cups of vegetables each day. See Dietary Guidelines here. Collectively, fruits and vegetables provide both vitamins and minerals needed for proper body function. Individually, dark greens are high in vitamins C and K, potatoes and bananas provide potassium, berries are rich in vitamin C, and fruits and vegetables are also high in fiber to promote a healthy digestive system while also providing a low calorie addition to any diet.Health Gains From Whole Grains
Whole grains are a necessary part of a nutrient rich diet. The goal is to minimize refined grains like those found using processed ingredients such as white flour and maximizing whole grains like those found in whole wheat bread, black rice, oats and even popcorn. In addition to providing another source of fiber, whole grains are also a source of vitamin E and have been associated with lowering risks for cardiovascular disease. It is recommended that adults indulge in 6 to 8 ounces of grains each day - focusing on whole grains of course. See more on whole grains and their health benefits here.Limit Processed Foods
If it is in a package...its probably not healthy. Most items found in packages are designed for shelf life and for this reason are high in sodium, additives, preservatives, sugar, and unhealthy fats. A healthy diet, therefore, focuses again on fresh food choices while avoiding those prepackaged meals. If no other choice is available, choose ones you fully know and understand the ingredients in - the fewer the better. In other words, if you're food can go bad then its probably good for you, if it can't go bad it's more than likely bad for you.
Fat Facts
You have heard the saying that your body is a temple...however some find there body has become a prison for fat that cannot escape - ever. Truth be told not all fat is bad and
does serve its part in proper body function. The others - well they can be sent off to a maximum security prison elsewhere.
does serve its part in proper body function. The others - well they can be sent off to a maximum security prison elsewhere.
Facts:
- fat should make up for no more than 25 to 35% of total caloric intake per day
- saturated fat should make up less than 10% of caloric intake
- Increase polyunsaturated fats for a healthy heart (plant-based oils, nuts and seeds)
- Decrease saturated fats that are found in butter, fatty meats and full-fat dairy
- limit trans-fatty acids, and especially unhealthy fat by lessening intake of prepared goods
Protein Basics
When choosing proteins, focus on those that are nutrient-dense. Whether you choose to consume meats or or not protein is needed for muscular repair, growth, and normal body function.A healthy diet would reach for lean proteins that also offer the added benefit of additional nutritional properties such as vitamins and minerals. Examples would include poultry, lean cuts of beef and eggs. Furthermore, fishes such as salmon provide essential omega-3 fatty acids. Lastly, protein sources such as beans will also provide a source of fiber while dairy products are best known for their contribution of calcium. See more on healthy protein choices here.
Make the Choice!
Clean Eating Challenge
Improving diet quality is important at any age; you are never too young
and never too old. With the increased knowledge gained from this discussion about healthy nutritional choices and guidelines, the choice to make a change is in your hands. Of course making that change is not always easy and everyone at one point will more than likely face an obstacle or a challenge when making a behavioral change. Are you up to it? We hear all these things about super foods and diets and the benefits of healthy eating. What exactly does that mean? Healthy eating is not about starving yourself or jumping on the new fad diet, it is about making healthy minded decisions that are good for your body. Eating well is not about being the perfect model of health, but by finding and learning about food and their values and how they pertain to you and your body and how to balance them based upon your needs, preferences, culture, society and experience. Then, and only then can you begin to create for yourself a wide variety of healthy nutritional choices that are catered to you. I challenge you to find what influences your personal choices and dietary habit and be to sure to keep an eye out for my next discussion that covers the very factors that drive our food choices.
and never too old. With the increased knowledge gained from this discussion about healthy nutritional choices and guidelines, the choice to make a change is in your hands. Of course making that change is not always easy and everyone at one point will more than likely face an obstacle or a challenge when making a behavioral change. Are you up to it? We hear all these things about super foods and diets and the benefits of healthy eating. What exactly does that mean? Healthy eating is not about starving yourself or jumping on the new fad diet, it is about making healthy minded decisions that are good for your body. Eating well is not about being the perfect model of health, but by finding and learning about food and their values and how they pertain to you and your body and how to balance them based upon your needs, preferences, culture, society and experience. Then, and only then can you begin to create for yourself a wide variety of healthy nutritional choices that are catered to you. I challenge you to find what influences your personal choices and dietary habit and be to sure to keep an eye out for my next discussion that covers the very factors that drive our food choices.
References
DietaryGuidelines.gov. (2014). Dietary Guidelines for Americans, 2010 | Dietary Guidelines for Americans | Health.gov (ODPHP). Retrieved from http://www.health.gov/dietaryguidelines/2010.asp
USDA.gov. (2014). What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA. Retrieved from http://www.choosemyplate.gov/food-groups/protein-foods.html
USDA.gov. (2014). Health and Nutrition Benefits of Grain - Food Groups - ChooseMyPlate.gov - USDA. Retrieved from http://www.choosemyplate.gov/food-groups/grains-why.html