|
A healthy lifestyle involves many choices. Among them, choosing a
balanced diet or healthy eating plan. So how do you choose a healthy
eating plan? Let's begin by defining what a healthy eating plan is.
According to the Dietary Guidelines for Americans
2010, a healthy eating plan:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat
milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and
added sugars
Stays within your daily calorie needs
|
|
 |
|
Eat Healthfully and Enjoy It!
A healthy eating plan that helps you manage your weight includes a
variety of foods you may not have considered. If "healthy eating" makes
you think about the foods you can't have, try refocusing on all the new
foods you can eat—
Fresh fruits ― don't think just apples or
bananas. All fresh fruits are great choices. Be sure to try some
"exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi
fruit! When your favorite fresh fruits aren't in season, try a frozen,
canned, or dried variety of a fresh fruit you enjoy. One caution about
canned fruits is that they may contain added sugars or syrups. Be sure
and choose canned varieties of fruit packed in water or in their own
juice.
Fresh vegetables ― try something new. You
may find that you love grilled vegetables or steamed vegetables with an
herb you haven't tried like rosemary. You can sauté (panfry) vegetables
in a non-stick pan with a small amount of cooking spray. Or try frozen
or canned vegetables for a quick side dish — just microwave and serve.
When trying canned vegetables, look for vegetables without added salt,
butter, or cream sauces. Commit to going to the produce department and
trying a new vegetable each week.
|
|
|
|
Calcium-rich foods ― you may automatically think of a glass of low-fat
or fat-free milk when someone says "eat more dairy products." But what
about low-fat and fat-free yogurts without added sugars? These come in a
wide variety of flavors and can be a great dessert substitute for those
with a sweet tooth.
A new twist on an old favorite ― if your favorite recipe calls for
frying fish or breaded chicken, try healthier variations using baking or
grilling. Maybe even try a recipe that uses dry beans in place of
higher-fat meats. Ask around or search the internet and magazines for
recipes with fewer calories ― you might be surprised to find you have a
new favorite dish!
Do I have to give up my favorite comfort food?
No! Healthy eating is all about balance. You can enjoy your favorite
foods even if they are high in calories, fat or added sugars. The key is
eating them only once in a while, and balancing them out with healthier
foods and more physical activity.
|
|
|
|
Some general tips for comfort foods:
Eat them less often. If you normally eat these foods every day, cut back
to once a week or once a month. You'll be cutting your calories because
you're not having the food as often.
Eat smaller amounts. If your favorite higher-calorie food is a chocolate
bar, have a smaller size or only half a bar.
Try a lower-calorie version. Use lower-calorie ingredients or prepare
food differently. For example, if your macaroni and cheese recipe uses
whole milk, butter, and full-fat cheese, try remaking it with non-fat
milk, less butter, light cream cheese, fresh spinach and tomatoes.
The point is, you can figure out how to include almost any food in your
healthy eating plan in a way that still helps you lose weight or
maintain a healthy weight. |