Introduction
Good day everyone, in this article we will be talking about how to choose a healthy food in a nutshell.
Reading nutrition labels is the best way to determine if a food is healthy or not.
Here are some tips to keep in mind:
Check the serving size. The amounts of calories, fat, sodium, and other nutrients listed are for one serving. If you eat more, you’re getting more of those too. Compare the serving size to how much you actually eat to get an accurate sense of the nutrition.
Limit fat, especially saturated fat and trans fat. Too much fat, especially the unhealthy kinds, can raise cholesterol and lead to weight gain or other health issues. Aim for 3 grams or less of saturated fat and 0 grams of trans fat per serving.
Watch the sodium. For good health, limit sodium to less than 2300 milligrams per day. Check for high sodium foods like chips, pretzels, canned soups, and processed meats.
Check the sugar. Added sugar provides calories but little nutrition. For most people, limiting added sugar to less than 10 percent of daily calories is a good target. That’s about 50-60 grams or 12-15 teaspoons of added sugar for a 2000 calorie diet.
Look for fiber and protein. Choose foods with 3 grams of fiber or more and 5 grams of protein or more per serving. Fiber and protein help keep you feeling full and satisfied.
In the end, the healthiest foods have a good balance of nutrients. They are high in things like fiber, protein, vitamins and minerals but lower in fat, sugar, and sodium. Reading nutrition labels carefully can help guide you to better choices and an overall nutritious diet.
Choose Whole or healthy Foods Whenever Possible
Choosing whole foods is one of the best ways to eat healthy. Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible before being eaten.
Think about it this way: The less human processing, the healthier the food. Whole foods like fruits and vegetables, whole grains, legumes, nuts, and seeds are packed with nutrients, fiber, and healthy fats. They’re as nature intended, so they’re better for you.
Some easy swaps to make:
•Choose whole wheat bread and pasta instead of white. Whole wheat has more fiber, nutrients and healthy grains.
•Snack on raw nuts and fresh or dried fruit instead of chips, pretzels or granola bars.
•Add beans, lentils or chickpeas to salads and soups for a protein boost. They’re high in fiber too.
•Roast or steam veggies instead of buying canned or frozen ones which can have extra sodium or preservatives. Fresh is best!
•Buy plain yogurt and add your own fruit and honey instead of pre-sweetened or flavored yogurts with lots of sugar.
•Drink water, milk or 100% fruit juice instead of soda, sports drinks or fruit-flavored beverages.
Choosing real, whole ingredients will ensure you’re getting the most nutrition from your food. Your body and taste buds will thank you! Focus on whole foods for your snacks and meals as often as you can, and you’ll be well on your way to a healthier diet in no time.
Consider the Ingredients List
The ingredients list is one of the best ways to determine if a food is healthy or not. Look for whole foods with ingredients you recognize and can pronounce. Avoid anything artificial, processed or with a lot of added sugar.
1. Whole Foods
Choose foods with whole food ingredients like fruits, vegetables, grains, and legumes. Things like apples, broccoli, brown rice, and black beans. Whole foods provide more nutrition than processed ingredients.
2. Limited Ingredients
The fewer ingredients the better. More ingredients, especially ones you can’t pronounce, usually mean the food is highly processed. Stick to foods with less than 10 ingredients when possible.
No Added Sugar
Added sugar provides empty calories without nutrition. Look for little or no added sugar, especially in the first 3 ingredients. Sugar goes by many names like high fructose corn syrup, molasses, honey and fruit juice concentrate.
3. Limited Sodium
Too much sodium can raise blood pressure and lead to health issues. Aim for less than 2300 mg per serving. Watch out for high sodium ingredients like table salt, soy sauce, and MSG.
4. No Trans Fats
Avoid trans fats like partially hydrogenated oil. They’re terrible for heart health and provide no nutrition. Most trans fats have been removed from the food supply, but double check the ingredients list to be sure.
READ ALSO- A Guide for HIV Patients 2023
Conclusion
Choosing real, whole foods and watching out for unhealthy ingredients are two of the best ways to pick nutritious options. Take a few extra minutes to read nutrition labels and you’ll be well on your way to a balanced diet in no time. Focus on what you can eat, not what you can’t, and keep making better choices each day.
Leave a Reply