A healthy eating pattern should provide adequate amounts of nutrients while restricting unhealthy fats, sodium and added sugar intake – helping protect against malnutrition while decreasing risk for chronic diseases.
Opt for whole, minimally processed foods like vegetables, fruits and lean meats; avoid fast and fast food options as these tend to contain saturated fats, added sugars and sodium.
1. Fresh Fruits and Vegetables
Fresh fruits and vegetables contain many vital nutrients, such as vitamins (especially Vitamin C), minerals and phytochemicals that may help lower disease risks while aiding weight loss, according to dietary guidance.
An increased intake of fresh fruits and vegetables may help lower your risk of heart disease, cancer, indigestion and high blood pressure. They’re also an excellent source of fiber that promotes intestinal health while decreasing constipation risks.
As with anything, eating fruits and veggies in their natural state – be it fresh, frozen or canned – will yield maximum nutrition benefits. Keep in mind, though, that canned foods and some bottled beverages contain added sugars and fats – be sure to read labels carefully!
2. Whole Grains
Once again, people are realizing the health advantages of whole grains after decades of avoiding them. Whole grains provide essential nutritional benefits like fiber, vitamins and minerals such as B vitamins, iron and magnesium – and phytochemicals which help prevent disease (5).
Whole grains differ from refined grains by being comprised of the entire seed — bran, germ and endosperm — rather than having been milled to extend shelf life. Whole grains provide energy via their starchy portion known as endosperm while providing vitality through fiber, iron and phytochemicals.
Studies indicate that diets rich in whole grains can lower risk for type 2 diabetes, heart disease, stroke and colorectal cancer. When selecting grain foods to consume, be sure to verify their ingredient lists are full of whole grain ingredients.
3. Lean Meats
Lean meats are an integral component of a nutritious diet. They offer protein, vitamins, minerals and are low in both calories and fat – not to mention their delicious taste! However, choosing the appropriate cuts and cooking them properly are both crucial steps towards success.
Dietz & Watson offers an assortment of nutritious options, such as skinless chicken breast, turkey and lean beef cuts like sirloin tenderloin. All their lean meats are hand-trimmed for complete fatty piece removal; generally speaking “lean” refers to any product containing less than 10 grams of total fat per serving and less than 4.5 grams of saturated fat or 95 milligrams or cholesterol per serving.
Consuming lean meats helps people adhere to experts’ recommended dietary guidelines for saturated fat consumption, which in turn may lower risks associated with heart disease and other chronic illnesses. They are also an essential source of protein necessary for muscle growth and development and maintaining a balanced diet.
4. Low-Fat Dairy
Low fat milk and other products in the Dairy Group provide an abundance of proteins, calcium, vitamin D, and other vital nutrients essential to strong bones and teeth throughout life. Dairy products also make an excellent source of dietary fiber.
Dietary Guidelines for Americans recommend three servings a day of low-fat dairy, which reduces calories, saturated fat and cholesterol intake while simultaneously increasing protein, calcium, vitamins and other vital minerals. But according to nutrition expert Penny Kris-Etherton’s research, full-fat dairy may actually benefit cardiovascular health by aiding weight loss (though she cautions that too much fatty dairy might lead to excess calories).
5. Healthy Fats
Research demonstrates that some fats can actually be beneficial. Healthy fats include monounsaturated and polyunsaturated fatty acids, such as monounsaturates and polyunsaturates, which have been found to lower cholesterol levels and heart disease risks; additionally they do not raise your blood sugar levels, making them ideal for people living with diabetes. Olive oil, chia seeds and avocados contain healthy dietary fats; just remember they still contain many calories as each gram of fat provides 9 additional cals!
Nutritionists advise replacing high-fat foods with healthier options like low-fat dairy or lean meats.
