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
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
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.
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.