Choosing Healthy Foods Easily

By: Ambrose Hutson

We all know how important it is to eat a healthy, balanced diet. But eating well takes more than simple knowledge; it takes dedication, commitment and hard work.

Choosing healthy foods seems like a simple enough concept, but after a hard day at work it's just so much easier to stop for drive-thru burgers or, worse yet, sit down with a comforting tub of cookie dough ice cream. You need to educate your mind before feeding your body. Understand what you'll get from good nutrition, and you'll find it much easier to make healthier choices.

Get Your Vegetables

Mother Earth has already given us the foundation of a healthy diet in the form of vegetables and greens. Choosing an assortment of vegetables every day can be an easy way to get the 2 cups you need. Mix up your choices to ensure that you're getting the proper assortment of nutrients. Leafy dark greens, like spinach and broccoli, provide different nutrients than lighter greens and root vegetables. Sweet potatoes and yams can be baked or boiled for a tasty alternative to everyday white spuds. A plate of carrot and celery sticks with veggie dip will easily take the place of chips, and counts toward your daily vegetable requirements. When you just can't say "no" to a burger for dinner, try a side salad instead of fries. There are many ways to substitute nutritious vegetables for other snack and side dishes alternatives.

Good Grains

Our food guide suggests that we eat six ounces of grains on a daily basis. The average slice of bread contains just one ounce. Cereal is an obvious choice, with about one ounce of grain per cup. If you want to boost your grain intake and eat less, choose whole grain products. Rice, pasta and crackers are also healthy grain choices to incorporate into your daily diet.

Favor Fruits

Eating well is easy when you keep fresh fruit on hand. You should try to eat two cups of fruit per day, or the equivalent of one apple and one banana. Smaller fruits, like grapes, are delicious when tossed into a salad. You can slice some berries or a ripe banana over your cereal in the morning. Fresh fruit is best, but don't forget that dried, canned and frozen varieties will also help to keep your good health in check. Drinking one glass of fruit juice can also count toward your daily intake. Juices are packed with sugar, however, so drink them in moderation.

Dairy

Calcium is necessary for healthy teeth and bones, and is a vital requirement at any age. Children from two to eight years of age should have a calcium intake totaling about two cups of milk. Older children and adults need three cups. When choosing dairy products including milk, cheese and yogurt, go for the low-fat options. If you are lactose intolerant, there are lactose-free products on the market, as well as a variety of calcium-rich fortified foods and beverages.

Meat and beans

Protein is a cornerstone of a healthy diet, and the food guide suggests no less than five ounces of protein-rich beans or meat every day. Remember, you're making healthy choices, so avoid big fatty steaks and double quarter-pounders at the burger joint. Grill or bake your meat to reduce your fat intake. Enjoy nuts for a high-protein snack or salad garnish. Peas, beans and fish are other great ways to boost your protein.

Easy on the Fat

Your body needs certain fats to function normally, but fats must be taken in moderation. The important thing is to know how to choose between "good" and "bad" fats. Foods that are high in fat, such as butter, will only add to your weight and cholesterol levels, so take steps to limit your intake. Saut your food in a little chicken or vegetable broth, or use a non-stick pan instead of loading your skillet with butter, margarine, lard or shortening. You can also add to the flavor of foods without the fat by using fruit juices and seasonings.

Processed foods are packed with salt, fats and additives, so try to limit your shopping to the fresh meat and produces aisles. If you must choose some pre-packaged foods, make sure to read the nutrition facts and ingredient labels before you buy. This is an important step to limiting your intake of sodium as well as saturated and trans fats.

It really is amazing how choosing healthy foods can literally change your entire lifestyle. When you fuel your body with a nutrient-charged diet, you'll have more energy and a brighter overall outlook. Where you used to lie on the couch after consuming an eight-slice pizza, you'll find you have enough energy after your healthy dinner to enjoy an evening stroll around the neighborhood. Choosing healthy foods can be hard work, but you'll receive a lifetime of good health for your efforts.

Niche Article Directory: http://www.thatsmyniche.com

Writer Ambrose Hutson enjoys writing for a variety of online magazines, on senior health and child health topics.
Get a unique version of this article from our eating for good health article directory

Please Rate this Article

5 out of 54 out of 53 out of 52 out of 51 out of 5 

Not yet Rated