Most of us are aware of the advantages of a well-balanced diet and healthier eating. However, being aware of the advantages is only half of the solution. You must also understand how to choose healthy food that is best for your health. You may or may not eat at home most of the time, depending on the daily routine.
You can gain weight if you eat more calories than your body needs. And the energy you don’t need is stored in the form of fat. You can lose weight if you eat and drink too little.
You can also consume various foods to ensure a well-balanced diet and that the body receives all of the nutrients it needs.
It is recommended that men consume approximately 2,500 calories a day (10,500 kilojoules). Women can consume approximately 2,000 calories a day (8,400 kilojoules).
In this article, we are going to discuss what shall we consider while choosing healthy food.
What Things Shall We Consider While Choosing Healthy Food?
It is best to consider all five food groups while choosing healthy food. For choosing healthy food, follow the guidelines below:
1. Grains
Select foods that contain whole grains as the first ingredient. For example, whole grain bread or whole-wheat flour. Whole grains have a high fiber content and are low in calories. They also have complex carbohydrates (carbs), which keep you fuller for longer and help you from overeating. Avoid products that are labeled “enriched” or contain other kinds of grains or flours. They may not have the same nutritional value.
Cereals, both hot and cold, are usually low in fat. However, you can include high-fat oils or butterfat in instant cereals with cream. Granola cereals can also contain high-fat oils and added sugars. Instead, look for low-sugar alternatives.
Avoid eating rich sweets like doughnuts, rolls, and muffins. These foods also contain calories that are more than 50% fat. Lighter choices, such as angel food cake, can satisfy your sweet tooth without increasing your fat intake.
2. Vegetables and Fruits
Fruits and vegetables have a low-fat content by nature. They enhance the flavor and variety of your diet. Also, they have essential fiber, vitamins, and minerals. Avoid adding unnecessary fats to vegetables and fruits. This includes staying away from margarine, cheese, mayonnaise, and sour cream. Instead, season with yogurt, healthy oils, or herbs.
3. Protein
Beef, pork, veal, and lamb are all options.
Choose lean, low-fat cuts of meat. Before cooking, remove all excess fat from the outside. Before eating it, remove any inside, separable fat. Also, season meat with herbs, spices, and low-sodium marinades.
The healthiest ways to cook these meats are baking, broiling, grilling, and roasting. Lean cuts can be pan-broiled or stir-fried.
Instead of butter or margarine, use a nonstick pan or cooking spray. Serve the protein with low-fat sauces and gravies.
4. Poultry
Chicken breasts are an excellent choice because they are low in fat and rich in protein. You should only eat duck and goose on rare occasions because they are rich in calories. Before cooking, remove the skin and clear the fat. The healthiest ways to cook poultry include baking, broiling, grilling, and roasting. Skinless chicken breasts may be pan-broiled or stir-fried. Instead of butter or margarine, use a nonstick pan or cooking spray.
5. Fish
The majority of seafood contains a lot of polyunsaturated fat, which is good for you. Some fish, such as salmon and cold-water trout, contain omega-3 fatty acids. Eat seafood at least twice a week. Fresh fish should be clear in color, have a clean smell, and have strong, springy flesh. If fresh fish of high quality is not available, purchase frozen fish. Poach, cook, bake, broil, or grill fish to prepare it.
6. Non-Meat Proteins
Dry beans, peas, and lentils are examples of non-meat options. They have protein and fiber while avoiding the cholesterol and fat found in meats. There are staple foods for vegetarians and vegans. Beans can be replaced for beef in recipes like lasagna or chilli.
TVP, or textured vegetable protein, is another choice. It is found in veggie hot dogs, hamburgers, and chicken nuggets. They are low-fat, cholesterol-free meat substitutes.
7. Dairy
Select skim milk or non-dairy milk such as soy, rice, or almond milk. In recipes, use low-fat or part-skim cheeses. You may use skim ricotta in place of cream cheese on a bagel or in a vegetable sauce. For salads and cooking, use 1 percent cottage cheese. String cheese is a low-fat, calcium-rich snack.
In many recipes, you can use nonfat or Greek yogurt in place of sour cream. For dessert, try combining them with fruit. The fat level of skim sherbet and soft-serve frozen yogurt is smaller than that of ice cream.
8. Fats, Oils, and Sweets
Excess calories are added to your diet when you consume too many high-fat foods. This can lead to weight gain and obesity. Also, high-fat diets have been linked to heart disease, diabetes, some tumors, and osteoarthritis. You are more likely to experience high cholesterol and coronary heart disease if you eat many saturated and trans fats.
It is important for your health that you remain hydrated. On the other hand, sugar-sweetened drinks are high in both sugar and calories. Fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and sweet tea are all examples. So, you should drink water and other zero-calorie beverages. Water is helpful to overall health and helps in weight control. The amount of water you need is measured by your size and level of activity. Everyone can drink at least 64 ounces of water a day.
Things To Consider
Being healthy is more than just a diet; it is a way of life. Combine healthier eating habits with daily exercise and healthy habits. Adults should engage in at least 150 minutes of moderate regular exercise each week. Every day, children and teenagers can get at least 60 minutes of exercise. If you smoke, you should give it up. You should also restrict your alcohol consumption. Women should restrict themselves to one drink a day. And men should restrict their alcohol intake to two drinks a day. Consult a doctor if you need assistance giving up smoking or alcohol.
You can reduce your risk of certain illnesses by committing to a healthier lifestyle. Obesity, diabetes, heart disease, and cancer are examples of such illnesses. If you have any concerns, see the family doctor or a dietitian.
You can also check The American Cancer Society’s guidelines on reducing the Risk of Cancer with Healthy Food Choices.
The Bottom Line
Choosing healthy food is also important when eating out when you’re not at home. Fast food offers speedy advantages. But it also lacks nutritional value. Stuffing yourself with useless calories will temporarily fill you up. Still, you will eventually find yourself hungry again. This can often lead to a vicious cycle, leading to high fast food consumption levels every day. Choose full meals wherever possible and look for whole wheat and organic food. If you’re in a hurry and need to eat something fast, look for healthy alternatives to hotdogs and burgers. Make natural sandwiches on the spot. Many natural fast foods can be just as simple as traditional fast foods while providing significantly higher quality to your diet.
