Healthy Food Options

Healthy Food Options

When at the grocery store, the shoppers faced hundreds of food choices and know which foods are the healthiest can be challenging. By keeping a few things in mind, your next trip to the grocery end with a cartful of healthy, nutritious food
Fruits and vegetables
A healthy diet should contain more servings of fruits and vegetables daily. Most fresh fruits and vegetables are those with the most color. For example, orange mangoes, cantaloupes, squash and carrots are more nutritious than celery, iceberg lettuce or cucumber. So colorful fruits and vegetables is the best option.
Grain
The best grains to eat are those that have been altered as little as possible. Grains are intact (i.e., whole grain) still has the outer part of the grain, which contains the nutrient and fiber. The outer part of the grain also slows down the digestion of grains, so that the sugar inside is released more slowly, which is important in regulating blood sugar. Avoid buying bread that has the word “enriched” on the label because this indicates that they are highly processed. Instead find bread that has whole wheat (better yet, look for the words “stone ground”). The same applies for rice (select brown instead of white).
protein
Meat is a good source of protein, but some meat is better than others because most contain saturated fat, which can raise cholesterol and lead to poor heart health. Red meat such as beef and pork should be eaten in moderation, while poultry is better for you, and can be eaten more often (just be sure to remove the oily skin first). Fish is the best source of protein because it is low in saturated fat and contain healthy fats instead. Non-meat protein sources such as legumes and beans are high in fiber and vitamins and low in fat and are an important source of protein for vegetarians. Dairy products are also a good source of protein, but be sure to choose low-fat milk, cheese, yogurt and reduce intake of saturated fat.
Fat
Fat contains more calories per gram than protein and carbohydrates, so have a diet that contains a lot of fat potential to cause you to gain weight. However, the fat can be beneficial. What types of fats that are healthy are the least saturated fat and trans fat. Saturated fats are usually solid at room temperature and comes from animals (f. Ex, beef, pork, milk). Trans fats are man-made fats and added to processed foods, and is listed as partially hydrogenated oils on food labels. Both saturated and trans fat leads to high cholesterol and should be either avoided or eaten in moderation. Better options for fat is unsaturated and monounsaturated fats. Eating small amounts of these fats can increase cholesterol good, you feel full longer (so you do not eat as much or as often), and help you treat fat-soluble vitamins. Foods such as fish, avocados, nuts and flaxseed contain these types of fats, and should be part of a complete diet.

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