1)Carbohydrates: Choose good carbs, not no carbs. Whole grains are your best bet.
The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
2)Protein:Pay attention to the protein package. Fish, poultry, and beans are your best bets.
Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.
3)Fats and Cholesterol:Choose healthy fats, limit saturated fat, and avoid trans fat.
The "bad" fats—saturated and trans fats—increase the risk for certain diseases. The "good" fats—monounsaturated and polyunsaturated fats—lower disease risk. The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats.
4)Fiber:Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you'll need, which means you'll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation. Not a bad package deal.
5)Vegetables and Fruits:Choose more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.
6)Calcium and Milk:Calcium is important. But milk isn’t the only, or even best, source.
Getting enough calcium from childhood through adulthood helps build bones up and then helps slow the loss of bone as we age. It’s not clear, though, that we need as much calcium as is generally recommended, and it’s also not clear that dairy products are really the best source of calcium for most people.
7)Alcohol:Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
For most moderate drinkers, alcohol has overall health benefits. While moderate drinking can increase the risk of colon and breast cancer, these risks are trumped by the boost in cardiovascular health—especially in middle age, when heart disease begins to account for an increasingly large share of disease and deaths.
8)Vitamins:A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.
A daily multivitamin, and maybe an extra vitamin D supplement, is a great way to make sure you’re getting all the nutrients you need to be healthy. The folic acid in most multivitamins helps prevent neural tube defects in newborns; it may lower the risk of heart disease, colon cancer, and breast cancer. Vitamin D from a multivitamin or single supplement can lower the risk of colon and possibly many other cancers.
Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.It's calorie-free, and it's as easy to find as the nearest tap.Drinks that are loaded with sugar are the worst choice: They provide lots of calories and virtually no other nutrients.
SALT AND SODIUM:
Eating less salt is good for everyone's health. Choose more fresh foods and fewer processed foods. A high-sodium diet can raise your risk of high blood pressure, heart disease, and stroke.
STAYING ACTIVE: Be physically active. Any activity is better than none. And more is usually better.
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