Healthy eating can be presented in a variety of plans, but eating healthfully doesn't have to be complicated. Follow some basic principles to help you stay on the path to good health.
March 9, 2006 (Press Release) --
The building blocks of a healthy diet
With the variety of healthy-eating plans available, you may wonder which to follow. It may help to know that the basic principles of healthy-eating plans are largely the same and generally include the following:
Eat more fruits, vegetables and whole grains.
Reduce intake of saturated fat and cholesterol.
Limit sweets and salt.
Drink alcoholic beverages in moderation, if at all.
Eat moderate-sized portions and control the number of calories you consume.
Include physical activity in your daily routine.
Healthy-eating plans also place foods in categories in order to help guide your food choices. Since no single food provides all of the nutrients that your body needs, eating a variety of foods within each group ensures that you get the necessary nutrients and other substances that promote good health.
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Find Your Perfect Diet!
· The Mayo Clinic Plan
· New Mediterranean Diet
· Vegetarian Plan
· Low-Fat Plan
Such plans typically present these groups of food:
Fruits
From apricots to oranges, fruits are great sources of vitamins, minerals, phytochemicals—a group of compounds that may help prevent chronic diseases such as cardiovascular disease, cancer and diabetes—and soluble fiber. Except for a few varieties—such as coconuts and avocados—they're low in fat and calories.
Vegetables
Like fruits, vegetables are great sources of vitamins, minerals, fiber and phytochemicals, which may improve health. If you don't smother them in cream sauces, butter or dips, vegetables are low in fat and calories.
Grains
Breads, pasta, rice, noodles, couscous, polenta, bulgur and other grains are your main sources of carbohydrates. Most are low in fat. Choose whole grains as much as possible for more fiber and a wider variety of nutrients.
Dairy products
Milk, cheese, eggs, yogurt and other dairy products are good sources of calcium, protein and other vitamins and minerals. However, these foods can be high in cholesterol, fat and calories, so choose low-fat versions.
Meat and beans
Meat, poultry and fish provide protein and are good sources of B vitamins, iron and zinc. However, some types of meat may be high in cholesterol, fat and calories. Legumes—such as soybeans, black beans, split peas and lentils—are good substitutes for meat because they provide protein and also have fiber, without the extra cholesterol, fat and calories.
Fats, oils and sweets
These types of foods—which include salad dressings, sour cream and margarine along with cakes, cookies, ice cream and pastries—are high in fat and calories. When consuming foods with fat, unsaturated fats are preferred to saturated fats and trans fats.
Source: http://www.msn.com/
With the variety of healthy-eating plans available, you may wonder which to follow. It may help to know that the basic principles of healthy-eating plans are largely the same and generally include the following:
Eat more fruits, vegetables and whole grains.
Reduce intake of saturated fat and cholesterol.
Limit sweets and salt.
Drink alcoholic beverages in moderation, if at all.
Eat moderate-sized portions and control the number of calories you consume.
Include physical activity in your daily routine.
Healthy-eating plans also place foods in categories in order to help guide your food choices. Since no single food provides all of the nutrients that your body needs, eating a variety of foods within each group ensures that you get the necessary nutrients and other substances that promote good health.
advertisement
Find Your Perfect Diet!
· The Mayo Clinic Plan
· New Mediterranean Diet
· Vegetarian Plan
· Low-Fat Plan
Such plans typically present these groups of food:
Fruits
From apricots to oranges, fruits are great sources of vitamins, minerals, phytochemicals—a group of compounds that may help prevent chronic diseases such as cardiovascular disease, cancer and diabetes—and soluble fiber. Except for a few varieties—such as coconuts and avocados—they're low in fat and calories.
Vegetables
Like fruits, vegetables are great sources of vitamins, minerals, fiber and phytochemicals, which may improve health. If you don't smother them in cream sauces, butter or dips, vegetables are low in fat and calories.
Grains
Breads, pasta, rice, noodles, couscous, polenta, bulgur and other grains are your main sources of carbohydrates. Most are low in fat. Choose whole grains as much as possible for more fiber and a wider variety of nutrients.
Dairy products
Milk, cheese, eggs, yogurt and other dairy products are good sources of calcium, protein and other vitamins and minerals. However, these foods can be high in cholesterol, fat and calories, so choose low-fat versions.
Meat and beans
Meat, poultry and fish provide protein and are good sources of B vitamins, iron and zinc. However, some types of meat may be high in cholesterol, fat and calories. Legumes—such as soybeans, black beans, split peas and lentils—are good substitutes for meat because they provide protein and also have fiber, without the extra cholesterol, fat and calories.
Fats, oils and sweets
These types of foods—which include salad dressings, sour cream and margarine along with cakes, cookies, ice cream and pastries—are high in fat and calories. When consuming foods with fat, unsaturated fats are preferred to saturated fats and trans fats.
Source: http://www.msn.com/
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