A mountain of studies shows the health benefits of a whole-foods, plant-based diet. But what does that mean for your daily food choices?
Registered dietitian Taylor D’Anna shares her top tips. Learn how to add more good and crowd out bad, turning meals into nourishing experiences. Start small: Make one change at a time. うなぎ 岐阜
1. Eat a Variety of Whole Foods
If you're following a healthy diet, you know that "you are what you eat." But with all the food fads and flashy marketing, it can be hard to tell what's nutritious and what's just empty calories.
Whole foods are anything that comes directly from nature and has not been altered with additives like salt, sugar, fat or preservatives. Examples include fresh fruits and vegetables, whole grains (like oats, brown rice, and quinoa), legumes, nuts and seeds, fish, and eggs. These foods also provide valuable fiber, vitamins and minerals, as well as phytochemicals that may help prevent disease.
2. Eat a Balanced Plate
With so much nutrition and diet advice available, it can be hard to know what’s true and what isn’t. It’s important to prioritize the balance of protein, carbohydrates and fat at every meal.
Vegetables should make up a quarter of your plate (or more if you’re including fruit). Choose a variety of colors and preparation methods.
Lean proteins are important, but not to the exclusion of other sources of protein such as beans, lentils and quinoa. Healthy fats should be included in your meals to provide a source of energy and assist with nutrient absorption.
3. Eat Healthy Fats
Fat is essential to the body’s function and helps keep us feeling full. While low-fat diets have been linked to lower satiety, healthy high-fat foods can help us feel satisfied and boost our intake of heart-healthy nutrients.
Avoid saturated and trans fats (found in ghee, butter, lard, cream, some commercial burgers, cakes, pastries and cookies) and choose healthy unsaturated fats, such as monounsaturated fats, such as avocado and peanut butter; and polyunsaturated fats like sunflower, sesame and olive oils. These foods can be incorporated into your healthy eating pattern along with fatty fish, whole grains and vegetables.
4. Eat Lean Protein
Protein is an important macronutrient and helps rebuild muscle after a workout. Protein foods also contain minerals, vitamins, and antioxidants.
Protein from meat, fish, poultry, eggs and dairy provides "complete proteins," with all 20-plus types of amino acids needed by the body. Plant-based foods also supply valuable protein, and may offer vitamin B vitamins, magnesium, iron, zinc and choline.
Aim for lean protein, avoiding foods high in saturated fat and cholesterol. Lean sources of protein include skinless chicken and turkey, lean beef, pork chops with the fat trimmed off, and whole egg substitutes made from whey powder.
5. Eat a Variety of Vegetables
A diet rich in vegetables and fruits provides many nutrients. Brighter colored vegetables have higher concentrations of vitamins and minerals than those that are darker in color.
Include leafy greens, tomatoes, peppers, squash and carrots. Stock up on fresh, frozen or canned vegetables and fruits to eat throughout the week.
Be sure to include foods that are low in sodium (less than 400mg per day). Try adding dried, cooked or canned beans and lentils to soups, stews, casseroles and salads. Also add seasonings like basil, parsley, cayenne, garlic and salt-free spices to dishes for flavor.
6. Eat Whole Grains
Grains are an important part of a healthy diet, but not all grains are created equal. It’s best to choose whole grain options as often as possible. These types of grains provide fiber, vitamins and minerals that are important for good health.
When grains are milled to make flour, key parts like bran and germ are lost in the process. This is why it’s important to choose 100% whole grain foods.
Look for the whole grain stamp on food labels, and aim to include three servings of grains per day. Try starting your day with a steel-cut oatmeal breakfast, or having quinoa and bean salad for dinner.
7. Drink Water
We've all heard that it's important to drink plenty of water, but many people don't drink enough. Aim for about eight glasses a day.
Water is best because it doesn't contain calories or other energy (kilojoules). Milk is also a good source of fluid, but choose low-fat or fat-free versions and avoid added sugars. Tea and fruit juices can also help meet fluid needs, but beware of the high amount of sugar in some fruits.
Avoid foods and drinks that are high in saturated fat, trans fat and sodium. INTEGRIS health educators have more tips and information on healthy eating at On Your Health.