Healthy Eating for a Healthy Weight
A healthy lifestyle involves making several choices, including following a balanced diet. But how do you select a healthy eating plan? Let's start by defining what a healthy eating plan is.
What is a Healthy Eating Plan?
According to the Dietary Guidelines for Americans 2015-2020, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat dairy products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, sodium, and added sugars
- Stays within your daily calorie needs
Enjoy Eating Healthfully!
A healthy eating plan that helps manage your weight includes a variety of foods you might not have considered. If "healthy eating" makes you think of all the foods you can't have, try shifting your focus to the new, exciting foods you can enjoy:
Fresh, Frozen, or Canned Fruits: Don’t limit yourself to just apples and bananas. All fresh, frozen, or canned fruits are great choices. Try something exotic like mango, pineapple, or kiwi. When your favorite fruits are out of season, go for frozen, canned, or dried versions. Just be cautious with canned fruits that might have added sugars or syrups. Opt for those packed in water or their natural juice.
Fresh, Frozen, or Canned Vegetables: Experiment with new vegetables. You might discover a love for grilled or steamed veggies, perhaps seasoned with herbs like rosemary. You can also stir-fry vegetables in a non-stick pan with a bit of cooking spray. Frozen or canned vegetables are also convenient — just microwave and serve! When choosing canned options, look for those without added salt, butter, or cream sauces. Make it a goal to try a new vegetable each week.
Calcium-Rich Foods: While low-fat or fat-free milk often comes to mind when thinking about dairy, consider low-fat or fat-free yogurts without added sugars. These come in various flavors and can be a perfect alternative for those with a sweet tooth.
Healthier Versions of Old Favorites: If your favorite recipe involves frying fish or breading chicken, try healthier methods like baking or grilling. You can also substitute higher-fat meats with dry beans. Look for recipes with fewer calories online or in magazines, and you may find a new favorite dish!
Do I Have to Give Up My Favorite Comfort Foods?
No! Healthy eating is all about balance. You can still enjoy your favorite foods, even if they’re high in calories, fat, or added sugars. The key is to eat them in moderation and balance them with healthier foods and increased physical activity.
Here are some tips for enjoying comfort foods:
- Eat them less often: If you usually eat certain foods every day, try cutting back to once a week or once a month. This reduces your overall calorie intake.
- Eat smaller portions: If your favorite high-calorie food is a chocolate bar, consider having a smaller size or eating only half a bar.
- Try a lower-calorie version: Use lower-calorie ingredients or prepare the food differently. For example, if your macaroni and cheese recipe calls for whole milk, butter, and full-fat cheese, try making it with non-fat milk, less butter, light cream cheese, and add fresh spinach and tomatoes. Just remember to keep your portion size in check.
For more ideas on how to cut calories while enjoying your favorite foods, explore healthier recipes and modifications!