Ebook Store Articles
Healthy Eating Made Easy
Food provides the energy and nutrients you need to be healthy.
Nutrients include proteins,
carbohydrates,
fats,
vitamins,
minerals
and water.
Learning to eat nutritiously is not hard. The key is
to
- Eat a variety of foods, including vegetables,
fruits and whole-grain products
- Eat lean meats,
poultry, fish, beans and low-fat dairy products
-
Drink lots of water
- Go easy on the salt,
sugar, alcohol, saturated fat and trans fat
Before
continuing , please accept this complimentary Recipe Book as a
gift to
get you started on the right track.
Your Information is
never shared with anyone!
Here's How You Can Make Healthier Food Choices..........
The USDA recommends that an adult daily diet include the following:
- 3 ounces of whole grains, and 6 ounces of grains total
- 2 cups of fruit
- 2 1/2 cups of vegetables
- 3 cups fat-free or low-fat dairy
| Instead of this: |
Try this: |
| Croissants, biscuits, white breads and rolls |
Low-fat whole grain breads and rolls (wheat, rye and pumpernickel) |
| Doughnuts, pastries and scones |
English muffins and small whole grain bagels |
| Fried tortillas |
Soft tortillas (corn or whole wheat) |
| Sugar cereals and regular granola |
Oatmeal, low-fat granola and whole-grain cereal |
| Snack crackers |
Crackers (animal, graham, rye, soda, saltine, oyster) |
| Potato or corn chips and buttered popcorn |
Pretzels (unsalted) and popcorn (unbuttered) |
| White pasta |
Whole-wheat pasta |
| White rice |
Brown rice |
| Fried rice, or pasta and rice mixes that contain high-fat sauces |
Rice or pasta (without egg yolk) with vegetable sauces |
| All-purpose white flour |
100% whole-wheat flour |
Fruits and Vegetables| Instead of this: |
Try this: |
| Fried vegetables or vegetables served with cream, cheese or butter sauces |
All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil and salt and pepper |
| Coconut |
Fruit (fresh or canned in light syrup) |
| French fries, hash browns and potato chips |
Baked, mashed and boiled potatoes or sweet potatoes |
Meat, Poultry and Fish
| Instead of this: |
Try this: |
| Regular or breaded fish sticks or cakes, fish canned in oil, seafood prepared with butter or served in high-fat sauce |
Fish (fresh, frozen, canned in water), low-fat fish sticks or cakes and shellfish (such as shrimp) |
| Prime and marbled cuts |
Select-grade lean beef (round, sirloin and loin) |
| Pork spare ribs and bacon |
Lean pork (tenderloin and loin chop) and turkey bacon |
| Regular ground beef |
Lean or extra-lean ground beef, ground chicken and turkey breast |
| Lunch meats such as pepperoni, salami, bologna and liverwurst |
Lean lunch meats such as turkey, chicken and ham |
| Regular hot dogs or sausage |
Fat-free hot dogs and turkey dogs |
Dairy| nstead of this: |
Try this: |
| Whole or 2% milk |
Skim or 1% milk |
| Evaporated milk |
Evaporated skim milk |
| Regular buttermilk |
Buttermilk made from skim (or 1%) milk |
| Yogurt made with whole milk |
Nonfat or low-fat yogurt |
| Regular cheese (examples: American, blue, Brie, cheddar, Colby and Parmesan) |
Low-fat
cheese with less than 3 grams of fat per serving (example: natural
cheese, processed cheese and nondairy cheese such as soy cheese) |
| Regular cottage cheese |
Low-fat, nonfat, and dry-curd cottage cheese with less than 2% fat |
| Regular cream cheese |
Low-fat cream cheese (no more than 3 grams of fat per ounce) |
| Regular ice cream |
Sorbet, sherbet and nonfat or low-fat ice cream (no more than 3 grams of fat per 1/2 cup serving) |
Fats, Oils and Sweets| Cookies |
Fig bars, gingersnaps and molasses cookies |
| Shortening, butter or margarine |
Olive, soybean and canola oils |
| Regular mayonnaise |
Nonfat or light mayonnaise |
| Regular salad dressing |
Nonfat or light salad dressing |
| Using fat (including butter) to grease pan |
Nonstick cooking spray |
More Indepth discussions about Healthy Eating
What are "solid fats"?
Solid fats are fats that are solid at room temperature, like butter and
shortening. Solid fats come from many animal foods and can be made from
vegetable oils through a process called hydrogenation. Some common
solid fats are:
- butter
- beef fat (tallow, suet)
- chicken fat
- pork fat (lard)
- stick margarine
- shortening
Foods high in solid fats include:
- many cheeses
- creams
- ice creams
- well-marbled cuts of meats
- regular ground beef
- bacon
- sausages
- poultry skin
- many baked goods (such as cookies, crackers, donuts, pastries, and croissants)
In some cases, the fat in these foods is invisible. Regular cheese
and whole milk are high in solid fat, even though it is not visible.
Most solid fats are high in saturated fats and/or trans fats and have less monounsaturated or polyunsaturated fats. Animal products containing solid fats also contain cholesterol.
In contrast to solid fats, oils
are fats that are liquid at room temperature, like the vegetable oils
used in cooking. Oils come from many different plants and from fish.
Some common oils:
- canola oil
- corn oil
- olive oil
- peanut oil
- safflower oil
- soybean oil
- sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and
sesame oil. A number of foods are naturally high in oils, such as:
- nuts
- olives
- some fish
- avocados
A few plant oils, including coconut oil and palm kernel oil, are
high in saturated fats and for nutritional purposes should be
considered solid fats.
You need a certain number of calories to keep your body functioning and provide energy for physical activities. See Discretionary Calorie Chart Here
What are "added sugars"?
Added sugars are sugars and syrups that are added to foods or beverages
during processing or preparation. This does not include naturally
occurring sugars such as those that occur in milk and fruits.
Foods that contain most of the added sugars in American diets are:
- regular soft drinks
- candy
- cakes
- cookies
- pies
- fruit drinks, such as fruitades and fruit punch
- milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk
- grain products such as sweet rolls and cinnamon toast
Reading the ingredient label on processed foods can help to identify
added sugars. Names for added sugars on food labels include:
- brown sugar
- corn sweetener
- corn syrup
- dextrose
- fructose
- fruit juice concentrates
- glucose
- high-fructose corn syrup
- honey
- invert sugar
- lactose
- maltose
- malt syrup
- molasses
- raw sugar
- sucrose
- sugar
- syrup
resources: United States Department Of Agriculture
|
