Healthy Eating Guide
Too Much Information?
There is so much information available about eating healthy. It may come from health professionals, scientists, from the food industry, from the government, from journalists, from doctors, from diet gurus, and the list goes on and on.
Some of these sources have a vested (monetary) interest in what and how we eat--some are simply trying to be informative and helpful.
Every week there is a new “study” that reveals some new angle on healthy eating. If you are confused by this barrage of information, you're not alone. Even a trained professional in the field of nutrition, can be frustrated by the often conflicting reports.
To help you make sense of this information, here is a basic healthy eating guide that will further your goal of living long and feeling well.
*Eat a variety of fresh, whole foods, including selections from all five food groups—Vegetables, Fruits, Grains, Meat and Legumes and Milk.
*Include at least 5 servings of fruits and vegetables each day, with an emphasis on vegetables.
*Include a serving of a low-fat version of good quality protein with each meal and snack.
*Eat good carbohydrates, such as whole grains most, if not all of the time.
*Choose unsaturated fats such as olive oil, avocado, nuts and seeds.
*Include fiber foods with each meal so that you get a total of 25-30 grams of fiber each day.
*Eat a balanced diet with a ratio of 40-30-30 of good carbs, low-fat protein and good quality fats respectively.
*Eat colorful foods for their protective phytonutrients.
*Choose low-fat versions of dairy products and leaner meats.
*Stay away from empty calorie foods that provide calories but little nutrition.
*Limit your intake of foods with a lot of added salt and sugar.
*Limit pre-packaged foods and fast foods, which are generally over-processed, full of chemical additives and high in sodium.
*Drink 6-8 glasses of filtered water each day, while at the same time avoiding soft drinks and limiting fruit juice.
Learn about the food supply.
There is no question that most of us are interested in eating healthy food. Even if we know which foods are healthy, the question becomes where does our food come from, what happens to it before we eat it that can affect its quality, and what can we do to get the optimum benefit and efficacy from the foods we buy and eat?