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Healthy Eating Tips

It’s easy to feel bombarded by the latest healthy eating trend or buzzworthy ingredient. But good nutrition is really about consistently choosing healthy foods and beverages. With healthy eating patterns, it’s possible to enjoy food and beverages that reflect your preferences, cultural traditions, and budgetary considerations.

Healthy eating emphasizes fruits, vegetables, whole grains, dairy, and protein. Dairy recommendations include low-fat or fat-free milk, lactose-free milk, and fortified soy beverages.

Other plant-based beverages do not have the same nutritional properties as animal’s milk and soy beverages. Protein recommendations include seafood, lean meats and poultry, eggs, legumes (beans, peas, and lentils), soy products, nuts, and seeds.

Increase Calcium and Vitamin D
Calcium and vitamin D work together to promote optimal bone health. Our bodies can make vitamin D from sunshine, but some individuals may have difficulty producing enough

vitamin D, and too much sun exposure can increase the risk of skin cancer. While very few foods naturally contain vitamin D, several foods and beverages are fortified with this essential nutrient.

Drink a fortified dairy beverage with your meals.
When you pack your lunch, include a packet of salmon or can of sardines once a week. Salmon and sardines with bones has more calcium than salmon and sardines without bones.
Include spinach, collard greens, bok choy, mushrooms, and taro root in your vegetable dishes.

Look for foods that are fortified with calcium and vitamin D. Soy beverages, soy yogurt, orange juice, and some whole-grain cereals may have these added nutrients. Just be sure they do not include added sugars!

Add More Potassium
Potassium helps the kidneys, heart, muscles and, nerves function properly. Not getting enough potassium can increase blood pressure, deplete calcium in bones, and increase the risk of kidney stones.

People with chronic kidney disease and people taking certain medications may have too much potassium in their blood. But most people in the United States need more potassium in their eating patterns.

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