How to Make a healthy diet
10 keys to have a healthy diet
Developing healthy eating habits
isn’t as confusing or as restrictive as many people imagine. The essential
steps are to eat mostly foods derived from plants, vegetables, fruits, whole
grains, legumes (such as beans and lentils), and nuts and limit highly processed
foods.
If you eat animal foods, you can add in some dairy products, fish,
poultry, and lean meat. Studies show that people who eat this way have a
reduced risk of heart disease, diabetes, and possibly cancer and other chronic
diseases.
Here are our guidelines for building a healthy diet
1-Eat a variety of healthy foods
Not all the nutrients and other
substances that contribute to good health have been identified, so eating a
wide assortment of healthy foods like fruits and vegetables helps ensure
that you get all of the health-promoting benefits that foods can offer. If your
diet, day after day, consists of the same half dozen foods, it could fall
short. In addition, varying your food choices will limit your exposure to any
pesticides or toxic substances that might be present in particular foods.
2-Focus on high-fiber foods
These foods—notably vegetables,
fruits, legumes, and whole grains—should supply about 20 to 35 grams of dietary
fiber a day, depending on your calorie needs. (Aim for 14 grams of fiber for
every 1,000 calories, as advised by the
Dietary Guidelines for Americans.) Fiber slows the absorption of
carbohydrates, so they have less effect on insulin and blood sugar, and it
provides other health benefits. Try to fill three-quarters of your plate with
produce, legumes, and whole grains—leaving only one-quarter for meat, poultry,
or other protein sources.
3- Eat lots of produce
For a 2,000-calorie daily diet,
aim for 2½ cups of vegetables and 2 cups of fruit a day. If you consume more
calories, aim for more produce; if you consume fewer calories, you can eat less.
Include green, orange, red, blue/purple, and yellow vegetables and fruits. In
addition to the fiber, the nutrients and phytochemicals in these foods may help
protect against certain types of cancer and other diseases. Legumes, rich in
fiber, can count as vegetables (though they have more calories than most
vegetables). For more fiber, choose whole fruits over juice.
4-Limit sugary foods and beverages and refined grains
These include soda, candy, white
bread, regular pasta, and many snack foods and baked goods. A high intake of
added sugar increases inflammation and insulin resistance, increasing the risk
of diabetes, cardiovascular disease, and other disorders—and it supplies
“empty” calories that contribute to weight gain. Refined grain products have
little dietary fiber and have been stripped of many nutrients; a high intake
can cause many of the same health problems as added sugar.
5-Go for whole grains
At least half your grains should
be whole grains, such as whole wheat, oats, barley, or brown rice. Whole grains
retain the bran and germ and thus all (or nearly all) of the nutrients and
fiber of the grain. One sure way of finding whole grains is to look for a
product labeled “100% whole wheat” or “100%" of some other whole grain.
You can also look for a whole grain listed as the first ingredient, though
there still may be lots of refined wheat in the product. Another option is to
look for the voluntary “Whole Grain Stamp” from the Whole Grains Council. Or
try this tip: Look for less than a 10-to-1 ratio of “total carbohydrates” to
“fiber” on the nutrition label.
6-Limit highly processed foods
Food processing isn’t always a bad
thing: Cooking and preparing raw ingredients at home is also processing them.
But the word “processed” is almost always reserved for commercial foods,
usually packaged. Highly processed foods are industrially formulated mixtures
that are no longer recognizable as their original plant or animal
sources—everything from hot dogs and margarine to ice cream, candy, and many
packaged snack foods. Such foods, which supply more than half the daily
calories in most U.S. households, lack key nutrients and fiber and are high in
sugars and sodium.
7-Limit saturated fats
The saturated fats in animal foods
generally boost levels of LDL (“bad”) cholesterol and have other adverse
effects. To limit your intake, choose lean meats, skinless poultry, and nonfat
or low-fat dairy products. It’s also a good idea to replace saturated fats with
unsaturated fats (see next slide). Keep in mind, though, that not all saturated
fats are bad for you; those in chocolate, milk, and cheese, for example, are
more neutral in their effect on blood cholesterol. Trans fats from partially
hydrogenated oils are even worse than saturated fats
8-Emphasize “good” (unsaturated) fats
As found in nuts, seeds, fish,
avocados, and plant oils. You should consume these high-fat foods in place of
other high-calorie foods; otherwise, you’ll be adding excess calories to your
diet. For instance, substitute olive or canola oil for butter, and nuts for
chips. Fatty fish may reduce the risk of heart disease and have other benefits,
attributed at least in part to their omega-3 polyunsaturated fats.
9-Don‘t worry about dietary cholesterol
The latest Dietary Guidelines no
longer give a daily cap for dietary cholesterol (previously it was 300
milligrams), because there’s abundant evidence that dietary cholesterol (found
only in animal foods) has little if any effect on most people's blood cholesterol.
Rather, saturated fats raise LDL (“bad”) cholesterol more than dietary
cholesterol does. But don't go overboard with cholesterol-rich foods, since
many of them are also high in saturated fats. And if you have cardiovascular
disease or diabetes, ask your doctor if you should limit dietary cholesterol.
10-Cut down on sodium
Excess sodium, found in many
processed foods and restaurant meals, raises blood pressure in some people and
can have other adverse effects. The Dietary Guidelines recommend a limit of
2,300 milligrams a day for the general population; people with hypertension or
prehypertension can benefit from a further reduction to 1,500 milligrams per
day. As you cut back on sodium, eat more potassium-rich foods, which help lower
blood pressure. These include citrus fruits, bananas, beans, avocados, some
fish, and dairy products.
