There’s a lot of benefits you can get from having a healthy diet. It can help losing weight or maintain your desired weight and as well as prevent certain health conditions.
What you drink and eat on a daily basis matters as it adds up to your body eventually. Even though we all have different calorie needs based on our age, gender and lifestyle, we still need to determine which food would benefit you the most depending on your health goals.
Below are some tips for some of the most common food groups:
Food with whole grains is high in fiber and low in fat. It is also rich in complex carbohydrates which makes you feel full longer and thus lessen the risk of over-eating.
Try avoiding instant cereals with cream since it may contain high-fat oils or butterfat. Look for low-sugar alternatives instead.
You can refer to the table below for the list of alternatives:
|Croissants, rolls, biscuits, and white bread||Whole grain bread, including wheat, rye, and pumpernickel|
|Fried rice and rice or pasta mixes that contain high-fat sauces||Rice or pasta (without egg yolk) that contain vegetable sauces|
|Fried tortillas||Soft tortillas (corn or whole wheat)|
|Doughnuts, pastries, and scones||English muffins and small whole grain bagels|
|White rice||Brown or wild rice|
|Sugar cereals and regular granola||Whole grain cereal, oatmeal, and low-fat granola|
|Potato or corn chips and buttered popcorn||Pretzels (unsalted) and popcorn (unbuttered)|
|All-purpose white flour||Whole-wheat flour|
|White pasta||Whole-wheat pasta|
|Snack crackers||Lower fat, lower sugar crackers, such as animal, graham, rye, soda, saltine, and oyster|
Fats and Oils
High-fat foods add unnecessary calories to your diet which can lead to weight gain, heart disease, diabetes, and obesity.
Fruits and Vegetables are naturally low in fat, they also contain necessary fibers, vitamins, and minerals. Try adding yogurt to these instead of whip cream, mayonnaise, butter or margarine to provide variety while avoiding those unneeded fats.
Fried foods are the one of the highest in fat. Try eating baked or boiled more than fried food since it retains more of the nutrients in the food.
|Regular or fried vegetables served with cream, cheese, or butter sauces||Raw, steamed, boiled, or baked vegetables tossed with a small amount of olive oil, salt, and pepper|
|Fried potatoes, including french fries, hash browns, and potato chip||Baked white or sweet potatoes|
|Fruits served with cream cheese or sugary sauces||Fresh fruit with a small amount of nut (peanut, almond, or cashew) butter|
Most seafood is rich in healthy unsaturated fat, Omega-3 fatty acids are also found on some fish. Best way to prepare fish is to steam, bake, broil or grill. If fresh fish is not available, buy frozen fish instead and try to eat seafood twice a week.
Choose low-fat or lean cuts of pork, beef, and lamb meat. Chicken breasts are a good choice since they are low in fat and high in protein
Before cooking, trim off outside fats if possible. Use natural herbs and spices and low-sodium marinades when seasoning the meat.
Baking, broiling, and grilling is also the healthiest way of cooking meat due to some of the fats and oils are extracted out of the meat while being cooked. If you need to pan-broil or stir-fry, use a non-stick pan or cooking spray instead of using butter and avoid high-fat sauces when serving.
Choosing to be healthy is not that hard, the difficult part perhaps is being committed to being healthy. Combining these small diet tips with a regular exercise on a daily basis can reduce your risk of certain health conditions while having a healthy lifestyle just by using minimum effort and making the right food choices