HEALTHY FOOD & DRINKS
If
your food and drink selections can use some nutritional guidance, consider what
your body needs for fuel. While fat makes you feel full, your metabolism can
slow from too much of it. While sugar gives you energy, it breaks down quickly
and the boost is short-lived. The USDA Dietary Guidelines for Americans
emphasizes complex carbohydrates that provide important dietary fiber, low-fat
forms of protein, and consistent sources of vitamins and minerals within
limited calorie counts.
Fish
Fish
such as sardines, halibut and salmon have greater ratios of unsaturated
fat to
saturated fat, making them superior sources of protein than meats.
These
healthy foods also contribute iron and B vitamins to your daily
totals. If
you're trying to lose weight, eat 3-oz. servings of haddock, sole,
cod and
perch, which have high nutrient values and contain only about
100 calories, as
the USDA Nutrient Database reports.
Whole
Grains
Whole
grains include whole-wheat and whole-rye flour, oatmeal and brown rice. To
maintain heart health and control your weight, half of the grain products that
you eat should come from whole rather than refined grains, advises the American
Heart Association. Most commercial cereals incorporate whole wheat, corn, oats,
barley or rye, and many add
supplementary vitamins and minerals.
Low-Fat
Dairy Products
Fat-free
milk is a healthy drink that provides significant calcium, protein and vitamins
A and D within 83 calories per serving. The USDA calls such content
nutrient-dense, as opposed to a carbonated soda that has no nutritional value
other than sugar in its 137 calories. Nonfat or reduced-fat yogurt and cheese
are also considered healthy sources of calcium.
Vegetables
Starchy
vegetables such as pinto beans, lentils and split peas provide large amounts of
fiber and minerals. Their average 235 calories per cup come from healthy
protein and very little fat. Potatoes and sweet potatoes have similar
nutrition. Nonstarchy veggies such as cooked spinach, squash, broccoli, carrots
and Brussels sprouts offer vitamins A, B, C and E among them, and demonstrate
why the USDA suggests eating a variety of vegetables to get the full range of
vitamins. Carrot juice and tomato juice make healthy drinks for their fiber and
vitamin content.
Fruits
Fruits
such as blueberries, strawberries, pears, apples, bananas and oranges deliver
substantial vitamin C and fiber. The Centers for Disease Control and Prevention
recommend choosing a variety of colors in fruits to take advantage of the range
of beneficial phytonutrients that different fruits contain. Whole fruits are
considered healthier forms of nutrition than fruit juices, whose natural sugar
concentration is high.
Water
Water's
zero-calorie presence in a healthy diet lets you stay hydrated to nourish skin
and aid in body function. The American Diabetes Association considers water
healthier than sugar-sweetened drinks.
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