How To Develop A Healthy Eating Plan?

Our bodies require nutrients every day to function properly. This is accomplished by having a healthy eating plan. Our bodies need enough calories for good health but not too many that you gain weight. The risk for heart diseases and other conditions are reduced when a healthy eating plan is implemented. Foods that are low in saturated and trans fat, cholesterol, sodium (salt) and added sugar.

Healthy foods include:

* Lean meat, fish, poultry, cooked beans and peas
* Fat-free and low-fat milk and milk products, such as low-fat yogurt, cheese and milk
* Whole-grain foods, such as whole-wheat bread, oatmeal, and brown rice. Other grain foods include pasta, cereal, bagels, tortillas and crackers.
* Fruits, either in canned in water or juice, fresh, frozen or dried
* Vegetables, either canned minus the salt, fresh, frozen or dried.

Canola and olive oils and margarine made from these oils are heart healthy. Limit the amount so you don't add on additional calories.

Consider including unsalted nuts, such as walnuts and almonds, in your diet as you limit the amount you eat (nuts are high in calories.

Foods To Limit:

Foods which are high in saturated and trans fat and cholesterol, because they tend to raise the blood cholesterol levels as well contain additional calories. Limits these fats since they are a risk factor to your heart.

Saturated fats are found in:

* Fatty cuts of meats, such as ground beef, sausages and processed meats such as deli meats and hot dogs.
* Poultry skin
* Whole milk and milk products, cream, butter and ice cream
* Lard, coconut and palm oils are found in many processed foods

Trans fats are found in:

* Baked goods and snack foods, such as cookies, cakes, doughnuts, breads, crackers
* Fried foods, fried in hydrogenated shortening-french fries and chicken

Cholesterol is mainly found in:

* Egg yolks
* Organ meats, such as liver
* Shrimp
* Whole milk and whole milk products, such as cream and cheese

Reducing foods and drinks that contain sugars, such as high-fructose corn syrup is vital. All these added sugars give you are additional calories that do not contain any nutrients and minerals. Added sugars are found in desserts, canned fruit packed in syrup and regular soft drinks. Get into the habit of checking the ingredients on food packages for added sugars such as high-fructose corn syrup. Alcohol drinks should be limited as well since they contain calories. Watch your portion size. Follow the serving suggestions noted on the nutritional labels. Remember, just because it is served to you on a plate does not mean you must eat it all.

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