Simple ways to improve your diet
Good nutrition is a cornerstone of good health. A low-fat, low-cholesterol diet may reduce your risk of reducing cardiovascular disease, certain forms of cancer, diabetes, stroke and other diseases.
One way to improve your diet is to eat more fruits and vegetables. For adults, the US Department of Agriculture recommends 2 cups of fruit and 2 ½ cups of vegetables per day. You also need at least 6 grams per day of cereals (3 of which must come from whole grains), and 3 cups per day of fat-free or low-fat milk or dairy products.
Healthy eating tips
Here are simple ways to make your diet better:
For seconds - on non-starchy vegetables. Reminder: A typical vegetable portion is 1/2 cup.
Eat a wholemeal, unsweetened cereal for breakfast, and above your cornflakes with fresh fruit. You will add fiber and, depending on the fruit, a healthy dose of vitamins A, B and C. If you must have sweetened cereal, use a no-calorie sweetener such as aspartame (Equal, NutraSweet) or sucralose (Splenda ).
Order healthy choices when eating out. Choose foods such as fried fish or chicken.
Use low-fat or low-fat dressing on your salad. Four tablespoons of ordinary dressing can contain 60 grams of fat, which is just as much as most adults have to consume in a day.
Eat fish for dinner at least once a week. The omega-3 fatty acids in fish can help keep your heart healthy.
Choose whole fruit than fruit juice. You will consume less sugar and more fiber.
Drink a full glass of water before meals and another with it. You will stay hydrated and eat too much less quickly.
Add lentils, beans, kasha, brown rice and peas to your diet for an added fiber boost.
Buy low-fat or fat-free bologna, ham and other meats.
Choose low-fat alternatives when a food craves. Choose baked chips instead of the regular ones. Eat fresh or dried fruit for a mid-morning or afternoon snack.
Do not peel apples, pears, peaches and potatoes. Many of their nutrients and many of their fibers are contained in, or just below, their skin.
Drink iced tea, light soda or water instead of regular soft drinks. A 12-ounce can of regular soda contains 10 teaspoons of sugar, light sodas are sugar-free, but contain no nutrients and many chemicals.
Read food labels from similar brands of salad dressings, convenience foods, frozen foods, packaged dinners, biscuits and crackers. Choose those with the least fat, cholesterol and salt (sodium).
Switch from whole milk to 1 percent or skimmed (skimmed) milk.
Watch your portions. Even healthy foods can cause you weight gain if you eat too much of them.
Good nutrition is a cornerstone of good health. A low-fat, low-cholesterol diet may reduce your risk of reducing cardiovascular disease, certain forms of cancer, diabetes, stroke and other diseases.
One way to improve your diet is to eat more fruits and vegetables. For adults, the US Department of Agriculture recommends 2 cups of fruit and 2 ½ cups of vegetables per day. You also need at least 6 grams per day of cereals (3 of which must come from whole grains), and 3 cups per day of fat-free or low-fat milk or dairy products.
Healthy eating tips
Here are simple ways to make your diet better:
For seconds - on non-starchy vegetables. Reminder: A typical vegetable portion is 1/2 cup.
Eat a wholemeal, unsweetened cereal for breakfast, and above your cornflakes with fresh fruit. You will add fiber and, depending on the fruit, a healthy dose of vitamins A, B and C. If you must have sweetened cereal, use a no-calorie sweetener such as aspartame (Equal, NutraSweet) or sucralose (Splenda ).
Order healthy choices when eating out. Choose foods such as fried fish or chicken.
Use low-fat or low-fat dressing on your salad. Four tablespoons of ordinary dressing can contain 60 grams of fat, which is just as much as most adults have to consume in a day.
Eat fish for dinner at least once a week. The omega-3 fatty acids in fish can help keep your heart healthy.
Choose whole fruit than fruit juice. You will consume less sugar and more fiber.
Drink a full glass of water before meals and another with it. You will stay hydrated and eat too much less quickly.
Add lentils, beans, kasha, brown rice and peas to your diet for an added fiber boost.
Buy low-fat or fat-free bologna, ham and other meats.
Choose low-fat alternatives when a food craves. Choose baked chips instead of the regular ones. Eat fresh or dried fruit for a mid-morning or afternoon snack.
Do not peel apples, pears, peaches and potatoes. Many of their nutrients and many of their fibers are contained in, or just below, their skin.
Drink iced tea, light soda or water instead of regular soft drinks. A 12-ounce can of regular soda contains 10 teaspoons of sugar, light sodas are sugar-free, but contain no nutrients and many chemicals.
Read food labels from similar brands of salad dressings, convenience foods, frozen foods, packaged dinners, biscuits and crackers. Choose those with the least fat, cholesterol and salt (sodium).
Switch from whole milk to 1 percent or skimmed (skimmed) milk.
Watch your portions. Even healthy foods can cause you weight gain if you eat too much of them.
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