Learn the Components of a Good Diet
How Can You Be Sure You are Making the Healthiest Food Choices?
Mar 2, 2009
File away concepts like glycemic load, the food pyramid, and Carb counting. While there are 12 months, and 365 days to work out a healthy diet, let's honor the American Dietetic Association's mission to focus on good food choices during March, which is dedicated as National Nutrition Month.
To cut through the nutrition noise and guide you in selecting a diet that is balanced and right for you, here are 3 tips to simplify your effort and are appropriate for everyone regardless of age or health status.
When it Comes to Grains, Choose Brown and Pass on the White
Get the most out of your carbohydrates by making choices based on fiber content. If the main ingredient is a whole grain, good. If not, best to skip it. Carbs provide a needed source of immediate energy. But sugar and starches alone cause an energy spike that just as quickly plummets, leaving you feeling tired and the unused calories get stored as fat. Boosting your dietary fiber allows for a more gradual increase in blood sugar, promotes a sense of fullness and lessens cravings. Dietary fiber is found in plant based foods.
- Aim for 5 servings of whole grains daily. Good sources of nutrient-rich, high-fiber carbohydrates include: whole grains including whole wheat, oats, barley, brown rice and wild rice, and less common grains such as Kamut and quinoa. These can be found and served as pasta, bread cereal, and snack items like pretzels and crackers.
- Have at least 2 pieces of fruit and 3-5 cups of vegetables daily. The best fruit is selected from what is in season and preferably organic, or at least US grown, rather than imported from Chile (typically grapes and berries) that tend to be very high in pesticides. And, please, don’t peel the skin when it’s edible, as in apples, pears and peaches--eat it since the fiber and most important vitamins and minerals are in that outer layer. Vegetables: go for dark green, leafy greens like romaine, broccoli rabe, Kale and spinach; go for color like red bell peppers, orange sweet potatoes, and cruciferous choices like broccoli, or cauliflower.
- Adding legumes is like winning the food group Trifecta because in addition to counting as a source of vegetables, they are high in both fiber and protein. Legumes include: dried beans, lentils, peas, and Edamame beans. Legumes make a key ingredient in dishes like chili, soups, salads, in a taco or wrap.
For Protein Sources, Choose the Leanest Cuts
Protein is needed to maintain muscles and key organs like the heart, and bolster the immune system. It’s also a crucial source of much needed iron, particularly in older girls and women. Portions are usually the biggest challenge for this category; the palm of your hand is a single serving (~3 ounces) and 2-3 servings are all that is needed daily. The best protein choices are:
- Poultry (skin removed), fish and seafood (preferably wild versus farm raised)
- Low-fat or fat-free dairy products (yogurt, cheese and milk)
- Other sources include eggs, nuts, and beans (legumes)
- Soy based products such as tofu, miso and tempeh.
- Meat. Eat red meat sparingly and choose the least marbled cuts.
Choose Fat Wisely
The body and brain need some fat to work well, but the type of fat can matter, especially for anyone at risk for heart disease and/or has diabetes. Heart-healthy fat options include: olive oil and vegetable-based fats like canola oil. Use butter sparingly and skip any processed foods that contain transfats (partially hydrogenated fats) and saturated fats. Nuts and avocado contain fat and are good snacks or additions to any dish. There isn't a need to set a limit on fat so long as your choices are predominately olive and canola type and your body weight is stable.
Planning meals that combine these wholesome, basic food ingredients will assure you are eating the best diet you can and promoting your health, at the same time.
 |
 |
