Nutrition science is a work in progress. Even the experts don't always agree. And even when they do, their advice can be hard to follow. Remember when eggs were a breakfast evil? Now experts say we can give them a break. But the occasional flip-flops and sometimes daunting information shouldn't discourage us. The truth is, we know more now than ever before about the elements that go into a healthy diet. By keeping a few basic tips in mind, we can put into practice the reliable advice that matters most to stay healthy and to lose weight and keep it off.
Favor whole foods. The closer foods from plants are to their native state, the healthier they are. Whole grains, for example, have far more fiber and other nutrients than processed grains. A piece of fruit is more nutritious than fruit juice. Other highly nutritious whole foods include nuts, seeds, and produce. Whole grains such as whole wheat and whole oats, should be at the top of the ingredients list for cereals and breads, and you should choose cereals that contain at least 5 g of fiber per serving.
For breakfast, make sure your menu includes at least one portion of fresh fruit, berries on cereal, for instance, or chopped tomato in an omelette.
Find the shortest labels. It's almost impossible to cut processed foods from your diet entirely. So when you buy them, opt for those with the fewest ingredients. They are likely to be the healthiest. While you're scanning labels, bypass foods that contain partially hydrogenated oils, a source of dangerous trans fats, and high fructose corn sweeteners. The latter may raise levels of triglycerides, a form of fat linked to cardiovascular disease.
Another ingredient to keep to a minimum is salt. Reducing sodium make cut heart disease risk by up to 25%. Limiting processed foods is a good start, they account for nearly 80% of sodium in the average diet.
Divide your plate. Most Americans diets fall woefully short on vegetables and fruits. We also tend to consume more red meat and refined carbohydrates than is healthful. Try to cover half the plate with produce, one corner with lean proteins, such as fish, beans, or chicken, and one quarter with high fiber carbohydrates, such as brown rice, barley, or couscous.
Portions: do the math. Always check the serving size on the labels. If you don't, you might be fooled into thinking you're getting only 100 cal when you're really getting 400. Be realistic about how much you eat, and then do the numbers. If, like many people, you find it hard to gauge portions. Use a kitchen scale to help. Most women need 2000 cal or fewer a day. Don't overlook liquid calories, which sneak up in sugary drinks. Finally, also keep an eye unsaturated fat, the less, the better. The new year can bring you a leaner, healthier body.
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