Ask the dietitian: How to eat healthy
Today is the National Day of Healthy Food! Although healthy eating describes a lifestyle or pattern of eating habits developed over time, now is a good time to think about food choices and set goals to make healthy changes. Even if you have a healthy diet overall, not a diet is perfect, and we can all take steps to bring positive change to the way we eat.
For over 100 years we have been dedicated to bring health to the community and health community. Browse our community calendar to find the classes ahead of health, support events and groups near you
See Our Community Wellness Calendar
. Q: How do I make long-term healthy eating choices
A: Masha Fox-Rabinovich, MA, RD, LDN, CDE, outpatient dietitian at HealthCare Adventist Adventist Hospital Washington: making choices that are easy to incorporate into your lifestyle. Here are some basic principles of healthy eating, as well as some suggestions goal.
Choose two or three of the listed suggestions and make an effort to eat healthier starting today!
- Eat 2-4 servings of fruit each day. Fruits are rich in antioxidants and other nutrients, and those of us who eat them regularly have a lower risk of chronic conditions such as heart disease and type 2 diabetes An easy way to get fruit into is integrating it into your meals.
- Mix one chopped apple or sliced hot cereal or cold bananas for breakfast
- Add a tablespoon or two of raisins or other dried unsweetened fruit for salads, cooked vegetables and starches such rice pasta dishes.
- Choose fruit for dessert instead of cookies or cakes. The fruit is sweet and often satisfy sugar cravings
- Eat more vegetables -. At least twice per day. Non-starchy vegetables (think tomatoes, cucumbers, broccoli, peppers, green, etc.) are rich in fiber and micronutrients. Fill half your plate with non-starchy vegetables at lunch and dinner. Some suggestions:
- Add salad alongside your sandwich at lunch. It is more filling and much healthier for you a bag of chips!
- Munch on carrots, celery, peppers, cauliflower and broccoli with hummus as refreshing and crunchy snack between meals.
- Add cucumber slices and cherry tomatoes for dinner side. Even if you have steamed vegetables on your plate, increasing the variety of vegetables will increase the total amount of vegetables consumed.
- 3 meals a day and snacks in between if you are hungry. Eat regularly throughout the day helps keep the metabolism rate and blood glucose healthy. Do you regularly skip breakfast or lunch? Set a goal to prepare the night before and have it ready when this meal time rolls around.
- Make sure the grains you eat are made with whole grains.
- Try quinoa, barley, millet, or another "new to you" grain instead of white rice or regular pasta.
- Go for whole wheat versions of commonly eaten foods such as breads and crackers.
- Choose whole grains instead of refined grains. Read the label :. The first ingredient should say "any _______" (wheat, oats, corn, etc.) and there should be 3 grams of fiber or more listed on Nutrition Facts panel
- Vary your protein. Chicken and fish are excellent types of lean meat, but beef and other meats can also be part of a healthy diet if eaten in moderation. For a healthy and balanced diet, be sure to include non-animal sources of protein such as beans and lentils, nuts, fermented soy products such as tofu and tempeh. If you're not vegetarian, set a goal to have a complete vegetarian day at least once a week.
- Replace meat with tempeh or tofu in stir-fries, burritos, and other recipes.
- Add lentils or beans to a salad instead of chicken or tuna.
- Make an all veggie sandwich with hummus or black bean spread, and portabella mushrooms for a savory taste.
- Try a whole bean chili instead of one made with meat. There is such a huge variety of beans, adding many people will make an interesting chili with lots of textures and flavors.
- Include a source of healthy fats in every meal. Remember that fats are necessary and should be included in a balanced diet.
- Add a tablespoon of chopped almonds or nuts to cereals, salads and vegetarian dishes, even cooked.
- Mix ground flaxseed or chia seeds in smoothies, cereal and starch dishes like rice and potatoes.
- Add avocado slices to sandwiches instead of mayonnaise.
- Make your own salad dressing with olive oil and vinegar or lemon juice instead of using a store-bought dressing.
- Eat fatty fish at least twice a week to increase your intake of omega-3 fatty acids. Omega-3 fats have been shown to reduce the risk of heart disease, and are found in fatty fish like salmon, tuna, herring, mackerel, sardines and trout.
- Enjoy your favorite treat, with moderation. If ice cream or brownies are two of your favorite foods, go ahead and enjoy! means eating healthy also make room for your favorite foods. Just keep the portion size in mind and how often you have them. Sweets and foods low in nutrients must be considered as "sometimes foods" ... not "all day food".
0 Komentar