Healthy Eating Ideas
Mealtimes should be interesting and enjoyable, so don’t be afraid to experiment with new foods to create variety. Nature has provided a built-in color chart to point us in the direction of nutritious foods. Colorful fruits and vegetables are generally higher in nutritional value. So incorporate dark leafy greens in your salads and vibrant blueberries in your morning cereal to add nutrition.
Mom was right when she told you to eat your vegetables. Vegetables represent a powerhouse of nutrients and vitamins, so try to increase consumption by adding extra side dishes to your meals. Vegetables roasted with a little olive oil and sea salt can be very tasty. Try substituting grated lemon peel for the salt for an equally delicious result. Researchers have found that tasty, well-seasoned foods can be more satisfying—so look for quality instead of quantity in the recipes that you prepare.
And last but not least, don’t skip dessert! Having a few bites of something delicious at the end of the meal can give you something to look forward to—causing you to eat less. Try grilling fresh peaches or pineapple. Or how about merinques? Meringues filled with fruit are light, crisp and delicious as well as easy on the waistline!
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A low fat, heart-healthy diet can be delicious. Choose a menu rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. By making smart choices, you can enjoy flavorful foods while you manage your cholesterol. |
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Various organizations, including the National Academy of Sciences' Institute of Medicine, have published recommendations for daily sodium intake. Many recommend a total daily level between 1,500 and 2,400 (mg) for healthy adults. A lower sodium intake can have a beneficial effect on blood pressure. If you are older than 50, or have a health condition such as high blood pressure, chronic kidney disease or diabetes, you may be more sensitive to the blood pressure raising effects of sodium. Talk to your doctor about the sodium limit that's best for you. |
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Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease. Increasing the amount you eat each day isn't difficult. Check with your doctor about how much dietary fiber you need. |