How to Make Healthier Food Choices

Diet, Health

How to Make Healthier Food Choices

stylisphere

October 18, 2023

A healthy diet has many benefits, including maintaining your desired weight. The choices you make about what you eat and drink matter.
Follow these tips to learn a bit more about how to make healthier food choices

Dairy – Choose skim or non-dairy milk, like soy, rice, or almond milk. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip.
Try these: Soy, rice, almond, or cashew milk Low-fat buttermilk Low-fat, nonfat, or Greek yogurt Skim ricotta
Instead of these: Whole or 2% milk Regular buttermilk Yogurt made with whole milk Regular cream cheese

Protein – Baking, broiling, grilling, and roasting are the healthiest ways to prepare these meats. Lean cuts can be pan-broiled or stir-fried. Use a nonstick pan or cooking spray instead of butter or margarine. Avoid serving your protein with high-fat sauces and gravies. Try these: Lean pork or turkey bacon Lean or extra-lean ground beef, ground chicken, or ground turkey Lean lunch meats, such as turkey, chicken, and ham Fat-free hot dogs and turkey dogs. Instead of these: Pork spare ribs and bacon Regular ground beef Lunch meats, such as pepperoni, salami Regular hot dogs and sausage

Fruits and Vegetables – Fruits and vegetables are low in fat. They provide flavor and variety to your diet. They also contain necessary fiber, vitamins, and minerals. Avoid adding unneeded fats to vegetables and fruits.

Try these: Raw, steamed, boiled, or baked vegetables tossed with a small amount of olive oil, salt, and pepper Fresh fruit with a small amount of nut (peanut, almond, or cashew) butter Baked white or sweet potatoes.

Instead of these: Regular or fried vegetables served with cream, cheese, or butter sauces Fruits served with cream cheese or sugary sauces Fried potatoes, including french fries, hash browns, and potato chips

Fats, oils and sweets – High-fat foods add excess calories to your diet. If you consume high amounts of saturated and trans fats, you are more likely to develop high cholesterol and coronary heart disease.

Try these: Fig bars, gingersnaps, and molasses cookies Olive, canola, and soybean oils Nonfat or light mayonnaise Nonfat or light salad dressing Nonstick cooking spray

Instead of these: Cookies Shortening, butter, and margarine Regular mayonnaise Regular salad dressing Butter or fat to grease pans.

Grains – Choose products that list whole grains as the first ingredient, such as whole grain breads or whole-wheat flour. Whole grains are low in fat and high in fiber. Avoid products that say “enriched” or contain other types of grains or flours. They do not have the same nutrients.

Try these: Whole grain breads, including wheat, rye etc. English muffins and small whole grain bagels Soft tortillas (corn or whole wheat) Whole grain cereal, oatmeal, and low-fat granola Whole-wheat pasta, gluten free pasta Whole-wheat flour

Instead of these: Croissants, rolls, biscuits, and white breads Doughnuts, pastries, and scones Fried tortillas Sugar cereals and regular granola White pasta All-purpose white flour.

Remember, being healthy is more than a diet — it’s a lifestyle!