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              About / News / 2018 / June / 12 Steps to a healthier diet

              12 Steps to a healthier diet

              June 5, 2018

              A bag of burgers and fries handed through the car window. Prepackaged meals that take 2 minutes to warm up in the microwave. A dinner plate that's three-quarters pasta and one-quarter vegetables. That's the typical American diet. It's heavy on saturated fat and sodium, while light on fruits, vegetables and whole grains. It's not a healthy diet. In fact, it's the complete opposite. But knowing that gives you a good idea of how to start eating more nutritiously: Decrease saturated fat and sodium, and increase fruits, vegetables and whole grains. Here are 12 ideas that can help you improve your diet.

              Start the day with a healthy breakfast

              Whether you like your breakfast big or small, it's easy to make it healthier. Are you a cereal eater? Top your morning bowl with sliced bananas or fresh strawberries. If pancakes or waffles are on the menu, add blueberries to the mix. Or throw the berries in the blender, hit puree and make your own syrup. Here's a way to fit both fruits and vegetables into your morning: Fill your omelet with chopped broccoli, peppers, tomatoes and low-fat cheese. Then fill your glass with 100 percent orange juice.

              End your meal with a healthy dessert

              Brownies, ice cream and cake—oh my. Just 1 cup of ice cream can pack 11 grams of saturated fat. One slice of cake can contain more than 500 calories. One brownie square: more than 200 calories and 9 grams of fat. There are healthier, but still sweet, alternatives—such as baked apples and pears. Or try slicing a banana lengthwise, topping it with low-fat frozen yogurt, and then adding a crunchy sprinkle of chopped nuts. Even easier? Open the freezer and pull out a juice bar made of 100 percent fruit juice.

              Make a salad out of more than lettuce

              Iceberg lettuce with a slice of tomato is a snooze of a salad. Wake it up by adding color, texture and a variety of nutrients. Try:

              • Sliced red bell peppers.
              • Shredded radishes and carrots.
              • Chopped red cabbage.
              • Green broccoli florets.
              • Chopped celery.
              • Orange sections.
              • Sliced apples.

              Drizzle this colorful concoction with a low-fat salad dressing.

              Choose healthy snacks

              Dried fruits are a great snack. They last a long time, are light to carry and don't need refrigeration—so you can keep a bag on your desk at work. Believe it or not, popcorn can be healthy, too. It's a whole grain, after all. Just hold the butter and salt—or at least keep them to a bare minimum. When you have the gang over to watch a game, forget the salty chips and fatty dip. Instead, offer sliced veggies with yogurt for dipping, or serve whole-wheat pita pieces with a side of hummus.

              Consider canned or frozen produce

              Fresh produce is fantastic, but it's not your only option. Frozen is just as nutritious as fresh. And canned fruits or vegetables can be a healthy choice too. Just read the Nutrition Facts label first. Pick canned fruit that is packed in water or 100 percent juice, not syrup. As for canned vegetables, look for items labeled low- or reduced sodium, or even no salt added. Even if you add a little bit of salt from your own shaker, it'll likely amount to less than if you'd chosen a regular-sodium product.

              Lower your sodium intake

              Most adults should consume no more than 2,300 milligrams of sodium daily. Most sodium in Americans' diets comes from processed foods, not from salt shakers. So you can cut your sodium intake by making meals from fresh ingredients. When you do buy packaged foods, read the labels and choose products with less sodium. Also, be aware that fresh poultry is often injected with salt-containing solutions. The term self-basting, for example, is a flag for added sodium.

              Cut down on saturated fat

              Saturated fat comes mostly from animal products. You can decrease how much you eat by choosing lean cuts of meat. For example, buy beef that is at least 90 percent lean. For poultry, choose boneless, skinless chicken breast and turkey cutlets. Trim any visible fat before cooking. You can also reduce fat by choosing milk and other dairy products that are low-fat or nonfat. Finally, read food labels, and choose products that contain polyunsaturated and monounsaturated fats rather than saturated fat.

              Make half your grains whole

              Grains can be whole or refined, and whole is healthier. In fact, dietary guidelines recommend that at least half of the grains you eat be whole grains. To find whole grains, look for words like whole wheat or whole grain at the top of the ingredient list when buying breads, cereal and pasta. Multi-grain, stone-ground or cracked wheat doesn't necessarily mean whole grain. Examples of whole-grain foods include brown or wild rice, rolled oats, buckwheat, quinoa, bulgur and oatme

              Pick from plenty of proteins

              Don't get stuck in a protein rut. There's an abundance of variety in this food group to choose from in addition to meat, poultry and seafood. Eggs are protein. So are beans, peas, nuts and seeds. Processed soy products—like tofu, veggie burgers and tempeh—also fall into this category. When you pick your proteins for any meal, try to choose those that are lower in saturated fats and calories. Instead of fatty red meat, for example, choose chicken with skin removed before cooking.

              Go fish at least twice a week

              Replace the meat or poultry on your plate with a fish dish at least twice a week. Salmon and trout are rich in healthy omega-3 fatty acids, as is herring. One caveat for women who are either pregnant or breastfeeding: Include 8 to 12 ounces of fish a week in your diet, but avoid tilefish, shark, swordfish and king mackerel—they tend to be high in mercury.

              Delve into dairy's benefits

              Dairy products have a lot of nutrients to offer, including calcium, vitamin D and protein. Calcium and vitamin D are important for bone health, and dairy is the main source of calcium in the American diet. Aim for 3 cups, or the equivalent, of dairy products daily. What's the equivalent of 1 cup of milk?

              • 1-1/2 ounces hard, natural cheese (such as cheddar or Swiss).
              • 2 ounces processed cheese (such as American).
              • 2 cups cottage cheese.

              Remember, dairy can be high in fat, so choose low- or nonfat products.

              Find calcium in nondairy sources

              Some people can't digest dairy products. Others may choose not to put dairy on their menu. If that's the case, you can get calcium from fortified products—like calcium-fortified juices, cereals, and rice or almond milk. Leafy green vegetables, such as collards, turnip greens, kale and bok choy, also contain calcium. However, the amount of calcium your body gets from these foods can vary. If you don't eat dairy, you may want to talk with your doctor about calcium supplements.

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