While most of us think of fruits and vegetables as nutritious, we often forget that the processed, refined varieties are just as bad. These types of foods are often high in calories, fillers, and low in nutritional value. It is nearly impossible to determine which ones are good for us because of the misleading claims on food labels. In fact, according to a Nielsen report, 60% of consumers do not understand the nutritional content of foods. Therefore, it is important to choose the correct serving size when reading food labels.
To eat a healthy diet, you should replace saturated fat with unsaturated fats. Replace saturated fat with polyunsaturated margarine or olive oil. Your daily serving size of each food group depends on your age, gender, and level of activity. The Australian Guide to Healthy Eating describes the recommended serving size for each food group. To know how much of each food group you should eat per day, consult the Australian Dietary Reference Guide.
Oatmeal is a great breakfast choice and is an excellent source of omega-3 fatty acids. It also contains four grams of fiber per cup. You can top it with berries or add it to yogurt for a delicious treat. Other options for eating oatmeal are fat-free oatmeal cookies or oat bread. These foods are also great additions to turkey burger meatloaf. If you’re not a big fan of oatmeal, try mixing it with low-fat yogurt to make it more interesting.
When it comes to eating well for diabetes, the amount of calories you need each day will vary. Make sure to drink at least eight cups of water per day. Eat three or four servings of dark green vegetables at least once a week. Also, include plenty of fiber in your diet by adding more fruits and vegetables to your meals and snacks. Also, don’t forget to eat legumes, such as beans and lentils, at least once a week.
Carrots are a great source of fiber and vitamins. You can even add them to salads and veggie dips to boost their nutritional content. Broccoli is also full of beta-carotene, the pigment that gives carrots their orange color. Studies have linked this pigment with reduced risk of cancer. If you like the crunch of carrots in salads, you can also grate them into your favorite recipes. And if you want something more substantial and hearty, try salmon. It is rich in vitamin A and C, potassium, folate, and calcium.
Another example of a healthful food is fermented milk. It is a rich source of potassium, which is vital for muscle health. It also helps lower blood pressure and the effects of high-sodium meals. Despite being low-calorie and fat-free, it also boosts immunity and protects against cancer. One study showed that mice fed with probiotic-rich sauerkraut extract had fewer symptoms of cancer. These mice showed fewer signs of inflammation and reduced tumor growth in mice.