Developing healthy eating habits isn't as confusing or as restrictive as
many people imagine. The first principle of a healthy diet is simply to
eat a wide variety of foods. This is important because different foods
make different nutritional contributions.
Secondly, fruits, vegetables, grains, and legumes—foods high in complex
carbohydrates, fiber, vitamins, and minerals, low in fat, and free of
cholesterol—should make up the bulk of the calories you consume. The
rest should come from low-fat dairy products, lean meat and poultry, and
fish.
You should also try to maintain a balance between calorie intake and
calorie expenditure—that is, don't eat more food than your body can
utilize. Otherwise, you will gain weight. The more active you are,
therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn't mean that you have to give up
your favorite foods. As long as your overall diet is balanced and rich
in nutrients and fiber, there is nothing wrong with an occasional
cheeseburger. Just be sure to limit how frequently you eat such foods,
and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range
of choices by trying foods—especially vegetables, whole grains, or
fruits—that you don't normally eat. A healthy diet doesn't have to mean
eating foods that are bland or unappealing.
The following basic guidelines are what you need to know to construct a
healthy diet.
1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and
whole grains. These are the "good" carbohydrates—nutritious, filling,
and relatively low in calories. They should supply the 20 to 30 grams of
dietary fiber you need each day, which slows the absorption of
carbohydrates, so there's less effect on insulin and blood sugar, and
provides other health benefits as well. Such foods also provide
important vitamins, minerals, and phytochemicals (plant chemicals
essential to good health).
2 Make sure to include green, orange, and yellow fruits and
vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The
antioxidants and other nutrients in these foods may help protect against
developing certain types of cancer and other diseases. Eat five or more
servings a day.
3 Limit your intake of sugary foods, refined-grain products such as
white bread, and salty snack foods. Sugar, our No.1 additive, is added
to a vast array of foods. Just one daily 12-ounce can of soda (160
calories) can add up to 16 pounds over the course of a year. Many sugary
foods are also high in fat, so they're calorie-dense.
4 Cut down on animal fat. It's rich in saturated fat, which boosts blood
cholesterol levels and has other adverse health effects. Choose lean
meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils
used in most processed foods in the supermarket and in many fast foods.
6 Eat more fish and nuts, which contain healthy unsaturated fats.
Substitute olive or canola oil for butter or stick margarine.
7 Keep portions moderate, especially of high-calorie foods. In recent
years serving sizes have ballooned, particularly in restaurants. Choose
a starter instead of an entrée, split a dish with a friend, and don't
order supersized anything.
8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol
is found only in animal products, such as meats, poultry, dairy
products, and egg yolks.
9 Eat a variety of foods. Don't try to fill your nutrient requirements
by eating the same foods day in, day out. It is possible that not every
essential nutrient has been identified, and so eating a wide assortment
of foods helps to ensure that you will get all the necessary nutrients.
In addition, this will limit your exposure to any pesticides or toxic
substances that may be present in one particular food.
10 Maintain an adequate calcium intake. Calcium is essential for strong
bones and teeth. Get your calcium from low-fat sources, such as skim
milk and low-fat yogurt. If you can't get the optimal amount from foods,
take supplements.
11 Try to get your vitamins and minerals from foods, not from
supplements. Supplements cannot substitute for a healthy diet, which
supplies nutrients and other compounds besides vitamins and minerals.
Foods also provide the "synergy" that many nutrients require to be
efficiently used in the body.
12 Maintain a desirable weight. Balance energy (calorie) intake with
energy output. Exercise and other physical activity are essential.
13 If you drink alcohol, do so in moderation. That is one drink a day
for women, two a day for men. A drink is defined as 12 ounces of beer, 4
ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol
consumption leads to a variety of health problems. And alcoholic
beverages can add many calories to your diet without supplying nutrients.
Taken From : UC Berkeley Wellness Letter.com
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