Healthy eating for a healthy weight

A healthy lifestyle entails many decisions. Among them, the choice of a diet or a balanced eating plan. So, how do you choose a healthy eating plan? Let’s start by defining what a healthy eating plan is.

According to the Dietary Guidelines for Americans , a healthy eating plan takes into account the following:

  • Highlight the importance of fruits, vegetables, whole grains, milk and non-fat or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs and nuts
  • Contains little amount of saturated fat, trans fat, cholesterol, salt (sodium) and additional sugars
  • It stays within your daily caloric needs
  • Eat healthy and enjoy your meals!

    A healthy eating plan to control weight includes a variety of foods that you may not have considered. If “healthy eating” makes you think about the foods you can not eat, try to focus your attention on all the new foods you can eat:

    • Fresh fruits: do not think only of apples and bananas. Those are excellent options, but also try some “exotic” fruits. What do you think of a mango? Or a juicy pineapple or a kiwi! When it is not the season for your favorite fresh fruit, you can try the frozen, canned or dried versions of the fresh fruits you like. One warning about canned fruits is that they may contain sugars or additional syrups. Be sure to choose the varieties of fruit that are packed in water or in their own juice.
    • Fresh vegetables: try something new. You may find that you like grilled or steamed vegetables seasoned with herbs you have not tried yet, such as rosemary. You can saute the vegetables in a non-stick pan with a little cooking spray. Or try frozen or canned vegetables to prepare a quick accompaniment, you just need to heat up in the microwave and serve yourself. When tasting canned vegetables, look for those that come without additional salt, without butter or cream sauces. Commit to going to the vegetable section and try a new vegetable per week.
    • Foods rich in calcium: you might automatically think of a glass of low-fat or fat-free milk when someone says they should “eat more dairy products”. But what about low-fat and fat-free yogurts that do not contain additional sugars? These come in a wide variety of flavors and can be an excellent substitute for desserts for those who like sweet.
    • Try the new version of an old acquaintance: if your favorite recipe has fried fish or breaded chicken, try to bake them on the grill or grill them to achieve healthier variations. Maybe you can even try a recipe that carries dried beans instead of high-fat meat. Ask your acquaintances or search the internet for recipes that contain fewer calories, you may be surprised to discover that you have a new favorite dish!