A healthy diet is one that helps to
maintain or improve overall health. A healthy diet provides the body with
essential nutrition: fluid, adequate amino acids from protein, essential fatty
acids, vitamins, minerals, fibre and adequate calories.
Consume a Variety of Foods: Eating a wide assortment of foods helps
ensure that you get all of the disease-fighting potential that foods offer.
Keep an Eye on Portions: You can eat all the burger and spinach you
want, but for higher-calorie foods, portion control is the key.
Enjoy More Fish and Nuts: Nuts,
fatty fish, avocados though high in calories tend not to promote weight gain
because they are satisfying.
Be Aware of Liquid Calories
Watch Your Calcium and Vitamin D
Eat Plenty of Produce: Aim for 2½ cups of vegetables and 2 cups of
fruit a day, for a 2,000-calorie diet. If you consume more calories, aim for
more; The nutrients, fiber and other compounds in these foods may help protect
against certain types of cancer and other diseases.
Cut Down on Animal Fat
Shun Trans Fats: Trans fats are supplied by partially hydrogenated
vegetable oils used in many processed foods.
Get More Whole Grains: At least half your grains should be whole
grains (whole wheat, barley and oats). Whole grains retain the bran and germ
and thus all (or nearly all) of the nutrients and fiber of the grain.
Choose Food Over Supplements
Keep Sodium Down, Potassium Up: Excess sodium raises blood pressure
in many people and has other harmful effects
Limit Refined Grains, Added Sugar: The refined carbohydrates in
white bread, regular pasta and most snack foods have little or no dietary fiber
and have been stripped of many nutrients. Also, limit foods with added sugar (soda
and candy). Many sugary foods are also high in fat, so they’re even more
calorie-dense.
Don't Worry About Cholesterol
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