By Sarah Busdon
Eating plant-based foods, such as whole grains, fruits, vegetables, nuts and seeds, is the basis of most healthy eating patterns. Here are some specific tips to eat your way to good nutrition:
- Taste the Rainbow – Include a variety of fruits and vegetables throughout your day. Most adults need a minimum of 2 cups of fruit and 3 or more cups of vegetables every day. Fruits and vegetables contain fiber, vitamins, minerals, and phytochemicals that provide necessary nutrients to keep your body functioning optimally. Add fruit to your breakfast, incorporate vegetables into your lunch and dinners, and choose fruits or vegetables as an easy and portable snack.
- Choose Whole Grains – High in fiber, B vitamins, and folate, whole grains are tasty and filling. Choose pasta and bread products that have 100 percent whole wheat on the label for optimal nutrition. Other types of whole grains include: oatmeal, barley, whole corn (including popcorn!), quinoa, wild and brown rice, buckwheat, millet, wheat berries, and spelt. Eating a variety of whole grains can keep your meals interesting and can even reduce your risk for cancer, diabetes, and heart disease.
- Eat More Heart-Healthy Fats – Olive oil, avocados, nuts, seeds, and fish can provide heart-healthy Omega-3 fatty acids and unsaturated fats. Limit saturated fat from animal products (butter, sausage, cream) and refined carbohydrates (cookies, fried food). Instead of eating a low-fat diet, replace saturated fats with heart-healthy fats.
- Protein Power – Protein provides your body with essential amino acids for muscle repair and recovery. Make sure to eat protein throughout your day, versus at a single meal or snack. Choose leaner meats and poultry, eggs, and low-fat milk, yogurt, and cottage cheese.
- Find Your Balance – There is no perfect diet or magic supplement for good nutrition. Instead, remember that every time you eat you are providing your body with fuel for daily living. Fuel your body with regular meals and snacks on a consistent schedule to prevent energy loss, poor concentration, and a compromised immune system. High-quality foods, beverages, and dietary variety keep your body functioning at its best.
Source: Eat Smart Idaho
Sarah Busdon is an administrative assistant with University of Idaho’s Blaine County Extension office. For more information, visit extension.uidaho.edu/blaine or call (208) 788-5585.