Diets can be diffi cult to navigate. Since no two
people are the same, a healthy diet that satisfi es one
person won’t necessarily satisfy another. Vegetarians
might be perfectly happy without chicken or
steak, while some people might shudder at the notion
of never indulging in the occasional fi let mignon.
While the most effective diets tend to be those
that emphasize nutrition while still allowing individuals
to indulge in some of their favorite dishes
in moderation, the following are three ways that everyone,
regardless of their personal preference, can
eat healthy every day.
EAT LOTS OF WHOLE-GRAIN CARBOHYDRATES.
Fad diets tend to paint carbs as the enemy, but
various studies have shown just how integral carbohydrates,
particularly whole-grain varieties, are to
a healthy diet. One such study published in 2018 in
the medical journal The Lancet Public Health found
that diets that got between 50 and 55 percent of their
calories from plant-based carbohydrates like whole
grains were associated with a lower risk of mortality
than low-carb diets that favored animal-derived
protein sources. When buying carbs at the grocery
store, shoppers can opt for whole-grain varieties, including
whole-grain pastas, brown rice and cereals.
That won’t require sacrifi cing fl avor and makes for
a simple way to eat healthier every day.
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MAKE A CONCERTED EFFORT TO EAT MORE
FRUITS AND VEGETABLES.
The United Kingdom-based National Health Service,
which is the largest single-payer healthcare
system in the world, recommends eating at least fi ve
portions of fruits and vegetables every day. That
may sound like a lot, but it’s pretty easy to incorporate
all those healthy fruits and veggies into a diet.
For example, add a serving of antioxidant-rich blueberries
to your cereal bowl each morning. At dinner
time, allow vegetables to take up the most real
estate on your plate. The Centers for Disease Control
and Prevention note that diets rich in fruits and
veggies can help people control their weight and
may even reduce their risk for certain diseases, including
cancer.
KICK ADDED SUGARS TO THE CURB.
Avoiding added sugars is another way anyone,
regardless of their food preferences, can eat healthier
every day. Healthy foods such as fruit contain
natural sugars, and these don’t pose a threat to
overall health. However, added sugars, which the
Harvard Medical School notes are found in many
foods and can include honey, molasses and corn
syrup, can increase a person’s risk for various conditions
and diseases, including obesity, heart disease
and diabetes. Fruit contains fi ber that slows
the absorption of natural sugars, but the body digests
added sugars much more quickly, leading to
an uptick in blood sugar levels that can ultimately
contribute to diabetes. Added sugars can be found
in a host of foods and beverages, including some
that aren’t generally considered unhealthy, like
bread, certain breakfast cereals and pasta sauces.
When shopping, consumers should read nutrition
labels and avoid products with excessive amounts
of sugar.
Eating healthy does not require people to abandon
their favorite foods. A few simple adjustments
can be all it takes to improve the nutritional value
of your diet.
LIVING HEALTHY IN THE NEW YEAR
Three simple tricks to keeping
your diet healthy — and tasty
A few simple ajustments
can help you maintain a
healthy, satisfying diet.
Expiration 2/29/20 Expiration 2/29/20
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