How To Choose Healthy Food?

Why is healthy eating important?
When combined with exercise, a healthy diet can help you lose weight, lower blood cholesterol, and improve your body functions every day.
People of different ages and different levels of activity have different energies. The amount of foods you need to eat, such as fruits and vegetables, should depend on your own energy needs. For example, a person who needs 1,000 calories a day will need different food than someone who needs 1,600 calories a day. Good information on nutritional needs for children and adults can be found on the US Department of Agriculture website (ChooseMyPlate

.gov).
Here are some ways to make healthy food choices.
Cereals
Low-fat whole-grain breads, high in fiber and complex carbohydrates, help you feel fuller longer and prevent overeating Choose breads that have the word "pure", for example, "whole wheat" or "whole wheat".



Metabolic wheat flour usually has most of its fiber and other important nutrients removed, so choose whole-grain breads to supplement.
Avoid foods like donuts, cakes, and muffins. These foods may contain more than 50% of the energy from fat. Snacks like ice cream cakes or gingerbread cookies can help you satisfy your sweet tooth cravings, but they also add a lot of fat to your diet.
Fast-serving cereals when eaten hot or cold are usually low in fat. But if you use it with whipped cream, they will be accompanied by a large amount of fat or butter. Fast food oats can also contain lots of fat and sugar When you want to use these products, look for products with low sugar content.




Avoid fried foods like chips and tortilla chips. Instead, try low-fat products or baked goods.
Instead of this Try this
Croissants, biscuits, white bread and rolls Bread and rolls made of low-fat whole grains (wheat or rye)
Pancakes, cakes and cupcakes British muffins and whole grain bagels
Soft tortilla (corn or wheat)
Sugar cereals and common mixed cereals Oatmeal, low-fat cereals and whole grains
Snack Crackers (animals, unrefined flour, rye, soda, salty, oysters)
French fries or corn and pretzels (unsalted) and popcorn (no butter)
White pasta Pasta made from wheat
White rice Brown rice
Fried rice or pasta and rice that contain a mixture of high fat sauces Rice or noodles (without egg yolks) with vegetable sauce
100% all-purpose flour
Fruits and vegetables
Fruits and vegetables are a low-fat natural food source. They add flavor and variety to your diet. They also contain fiber, vitamins and minerals.
The addition of margarine, avocado, mayonnaise and sour cream along with fruits and vegetables will add fat. Try not to use fat or low fat for these foods. You can also use low-fat / low-fat yogurt or herbs as a substitute.




Illustration: french fries - baked sweet potato
Instead of this Try this
Fried vegetables or vegetables served with cream, cheese or butter sauce All raw vegetables, steamed, baked, grilled or seasoned with a very small amount of olive oil and salt and pepper
Coconut Fruit (fresh)
Types of French Fries Potatoes or roasted sweet potatoes
Meat, poultry and fish
Beef, pork, veal and lamb
Roasting and roasting are healthy ways to process meat. Lean thit can be sautéed or fried. Use a nonstick pan or nonstick coating instead of butter or margarine.
Cut off the outer fat before cooking and remove the fat before eating. Choose lean meats, low fat. Pork, beef and lean calf are usually in the waist or leg.
Use herbs, spices, fresh vegetables and non-fat sauces to prepare meat. Avoid high fat sauces and gravies.




Poultry
Baking and roasting are healthy ways to prepare poultry. Skinless poultry meat can be sautéed or fried. Use a nonstick pan or nonstick coating instead of butter or margarine.
Remove visible skin and fat before cooking. Chicken breasts are a good choice because they are low in fat and high in protein. Do not use geese and ducks regularly because both are high in fat.
Fish
Braised, steamed and grilled are the healthy ways to prepare fish. Fresh fish will have bright colors, look moist, not fishy and elastic meat.



If good quality fresh fish is not available, you can buy frozen fish.
Most seafood contains healthy polyunsaturated fats. Omega-3 fatty acids are also found in the fats of certain types of fish such as salmon and cold-water salmon. They may help reduce the risk of heart disease in some people.
Foods from vegetable protein
Dried beans, peas and lentils provide protein and fiber without.

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