Change Your Diet: Choose Nutritious Foods

What are "nutritious" foods?
Nutritious foods are foods that contain lots of vitamins and minerals (also called micronutrients) but do not contain many calories (energy). Vitamins and minerals nourish the body, keep you healthy, and reduce the risk of chronic diseases. You can get these micronutrients through many healthy foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds, dairy products. No or low fat, lean meats and fish. Getting vitamins and minerals through food ensures that your body can properly absorb them

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What if I don't have enough nutritious food in my daily diet?
If you don't eat a lot of nutritious foods, you may not get all the micronutrients your body needs. In fact, Americans tend to eat foods that are high in energy and low in micronutrients. These foods are also often added with sugar, sodium (salt), saturated fat or trans fat The choice of high-energy, low-nutrient foods for weight gain and chronic diseases like diabetes and cardiovascular disease.




What micronutrients may be missing?
According to the United States Department of Agriculture (USDA), American adults may not get enough of the following nutrients:
Name of nutrition Source of food
Calcium Low-fat, low-fat milk and milk substitutes, broccoli, dark leafy greens, sardines
Potassium Bananas, cantaloupe, raisins, nuts, spinach, dark green leafy vegetables, fish
Fiber Beans (dried beans and peas), whole grains and bran, colorful fruits and vegetables, apples, strawberries, carrots, raspberries, nuts
Magnesium Spinach, black beans, almonds, peas
Vitamin A Eggs, milk, carrots, sweet potatoes, cantaloupe
Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, red and green peppers
Vitamin E Avocado, nuts, whole grains, spinach and other dark green leafy vegetables
Which foods are rich in nutrition?
You will find most nutritious foods around the grocery store. Fresh fruits and vegetables, beans, nuts and seeds, whole grains, lean meats, fish and low-fat dairy products are great choices.
The amount of nutritious food that everyone needs depends on their daily calorie needs. The US Department of Agriculture (ChooseMyPlate.gov website) provides good nutrition information for adults and children.
Here are a few ways to make healthier food choices.
Nuts
Low-fat whole grain foods; They are also rich in fiber and complex carbohydrates, helping you feel full longer and preventing overeating When you choose bread or cereal, look at the ingredients list and check if the first ingredient says "whole grain" in front of the grain.



For example, "pure wheat flour" or "pure oatmeal"; Enriched powders or other powders often get rid of important fiber and nutrients. Look for whole-grain foods with at least 3 grams of fiber per serving.
Typical examples include:
Rolled oats, cut oats.
The pasta.
Whole grain bread, bread and rolls (such as whole wheat or rye).
Brown rice, barley, quinoa, wild rice, buckwheat, corn and wheat.
Whole corn tortillas.
Fruits and vegetables
Naturally, fruits and vegetables are low in fat.



They add flavor, nutrients, and variety to your meal. Look for colorful fruits and vegetables, especially those that are dark green and orange. If possible, choose organic fruit products, as they are more nutritious and don't have pesticides.
Typical examples include:
Broccoli, cauliflower, Brussels sprouts.
Leafy greens, such as spinach, turnips, kale, cabbage and chips (bok choy).
The kind of dark green salad.
Squash (winter and summer), carrots, sweet potatoes, pumpkins and beets
Peas, chickpeas, peppers and asparagus.
Apples, plums, mangoes, papayas, pineapples and bananas.




Blueberries, strawberries, cherries, pomegranates, red or purple grapes.
Citrus fruits, such as grapefruit and oranges.
Peach, pear and melon
Tomato and avocado.
Meat, poultry, fish and beans
Fish
Fresh fish should be light, wet, with a characteristic fishy odor and tender flesh. If fresh fish is not available, choose frozen or low-canned fish. Storage, steaming, baking or grilling are the best ways to process fish. Oily fish, such as salmon, tuna, mackerel and sardines, are the best sources of omega-3 fatty acids, but all types of fish contain a certain amount of healthy fatty acids. this.




Poultry
Remove visible skin and fat before cooking. Chicken breasts are a good choice because they contain less fat and protein. Baked, baked, and roasted are the healthiest ways to prepare poultry.
Beans and other non-meat protein sources
There are many sources of nutritious protein that are not meat and can also satisfy these.

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