EATING RIGHT
What is a healthy diet?
A healthy life is having a healthy eating plan
- A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
- Fruits, especially whole fruits
- Grains, at least half of which are whole grains
- Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
- Oils
A healthy eating plan limits:
- Saturated fats and trans fats, added sugars, and sodium
Consume less than 10% of calories per day from added sugars
Consume less than 10% of calories per day from saturated fats
Consume less than 2,300 milligrams per day of sodium per day
Proteins
Carbohydrates
Complex Carbs: Whole grain breads, Oats, Brown Rice, Fruits, Vegetables, Starches
Fats
Saturated Fats: Meat, Butter, Whole Milk, Cheese
Trans Fats: Hydrogenated oils, Margarines, Coffee Creamers, Processed Foods
What are Proteins, Carbohydrates and Fats?
Simple Carbohydrates: They provide instant energy that is burned off quickly. They are found in many processed and convenient foods that tend to be devoid of natural nutrients. Therefore, there is a greater risk that the energy is converted into fat and stored.
Complex Carbohydrates: They provide a slow burning, gradual stream of energy.
Saturated Fats: They are animal fats that can increase your risk of disease and elevate cholesterol depending on the quantities that you eat.
Unsaturated Fats: They are derived from plants. They lower bad cholesterol and raise good cholesterol.
Trans Fats: Found naturally in some foods. They are mostly produced by a process called hydrogenation.