Sunday, July 8, 2012

"What should I eat?"

"What should I eat?"
Harvard's new Healthy Eating Plate.
The best nutrition advice on what to eat is relatively straightforward: Eat a plant-based diet rich in fruits, vegetables, and whole grains; choose foods with healthy fats, like olive and canola oil, nuts and fatty fish; limit red meat and foods that are high in saturated fat; and avoid foods that contain trans fats. Drink water and other healthy beverages, and limit sugary drinks and salt. Most important of all is keeping calories in check, so you can avoid weight gain, which makes exercise a key partner to a healthy diet.
Healthy Eating: Ten Nutrition Tips for Eating Right.
1 Choose good carbs, not no carbs. Whole grains are your best bet. Good carbs from whole grains, vegetables, fruit, and beans.
They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet.
2 Pay attention to the protein package. Fish, poultry, and beans are your best bets. Animal protein and vegetable protein probably have the same effects on health.
3 Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. What really matters is the type of fat you eat.
Use liquid plant oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy. Ditch the trans fat.
4 Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits. Go with whole fruit instead of juice. Break the fast with fruit.
5 Eat more vegetables and fruits. Go for color and choose the dark green, yellow, orange, and red.
6 Calcium is important. But milk isn't the only, or even best, source.
7 Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
8 Eating less salt is good for everyone's health.
Choose more fresh foods and fewer processed foods.
9 Moderate drinking can be healthy but not for everyone.
You must weigh the benefits and risks.
10 A daily multivitamin is a great nutrition insurance policy.
Some extra vitamin D may add an extra health boost.

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