Healthy eating emphasizes fruits, vegetables, whole grains, dairy, and protein. Dairy recommendations include low-fat or fat-free milk, lactose-free milk, and fortified soy beverages. Other plant-based beverages do not have the same nutritional properties as animal’s milk and soy beverages. Protein recommendations include seafood, lean meats and poultry, eggs, legumes (beans, peas, and lentils), soy products, nuts, and seeds.
Most people in the United States need to adjust their eating patterns to increase their intake of dietary fiber, calcium, vitamin D, and potassium, according to the Dietary Guidelines for Americans, 2020–2025. At the same time, we need to consume less added sugar, saturated fat, and sodium. Here are some ways to get started.
Bump up fiber
Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.
To bump up fiber, try this:
- Slice up raw vegetables to use as quick snacks. Storing celery and carrots in water in the refrigerator will keep them crisp longer.
- Start your day off with a whole grain cereal like oatmeal or food made with bulgur or teff. For even more fiber, top your cereal with berries, pumpkin seeds, or almonds.
- Add half a cup of beans or lentils to your salad to add fiber, texture, and flavor.
- Enjoy whole fruit—maybe a pear, apple, melon slice or passion fruit—with a meal or as dessert.
Increase calcium and vitamin D
Calcium and vitamin D work together to promote optimal bone health. Our bodies can make vitamin D from sunshine, but some individuals may have difficulty producing enough vitamin D, and too much sun exposure can increase the risk of skin cancer. While very few foods naturally contain vitamin D, several foods and beverages are fortified with this essential nutrient.
To increase calcium and vitamin D intake, try this:
- Drink a fortified dairy beverage with your meals.
- When you pack your lunch, include a packet of salmon or a can of sardines once a week. Salmon and sardines with bones have more calcium than salmon and sardines without bones.
- Include spinach, collard greens, bok choy, mushrooms, and taro root in your vegetable dishes.
- Look for foods that are fortified with calcium and vitamin D. Soy beverages, soy yogurt, orange juice, and some whole-grain cereals may have these added nutrients. Just be sure they do not include added sugars!
Read more: https://www.mdlinx.com/news/healthy-eating-tips/2JNwL8zavhDft6Qu5mUaAz?show_order=1&article_type=selected&utm_campaign=ealert_080422_Including_Trivia&tag=Evening&utm_source=iPost&ipost_environment=m3usainc&utm_medium=email&iqs=9z2zmu01qpij2nds2s8hng00eobbjl1i369g53ci3jg
Source: MD Linx