How to choose healthy food

Posted on August 15, 2013 by john in Health Food

Why is it important to eat healthy?

When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol and improve the functioning of your body daily.

How to choose healthy food

The Food Guide Pyramid Department of Agriculture of the United States of America (USDA) divides food into six basic groups: 1) beads 2) fruits 3) vegetables 4) meats and legumes 5) Dairy 6) fats.

The USDA recommends that an adult daily diet include the following:

3 ounces of whole grains, and 6 ounces of grains total
2 cups of fruit
2 1/2 cups of vegetables
3 cups fat-free milk or low-fat

The following suggestions are ways to choose healthy food choices and to get the recommended amounts of grains, fruits, vegetables and dairy.

Grain

Whole grain breads are low in fat, are also high in fiber and complex carbohydrates, which helps you feel full longer and prevent you from overeating. Choose breads say the first ingredient to be “integral” after the grain, such as the “wheat” or “comprehensive white flour”, to enriched flour or other types of flour will have removed the fiber and other important nutrients. Choose whole grain breads for their sandwiches and as a supplement to your meals.

Avoid foods that are high in bakery sugar and fat such as donuts, sweet rolls and English muffins called “muffins”. as they can contain more than 50% fat calories. The Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.

The hot and cold cereals usually have a low fat content. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals oils may also be high in fat and added sugar content. Look for options with a low sugar content for both instant cereals and granola cereal.

Avoid fried snacks such as potato chips and tortilla chips. Rather than try these baked versions or low-fat.

Instead of these: Try these:
Croissants, cookies, white breads Whole-grain breads and rolls with low fat content (wheat, rye and “pumpernickel”)
Doughnuts, pastries and scones English muffins “muffins” and threads “bagels” small grains
Granola cereal with sugar and Regular Soft tortillas (corn or wheat)
Oatmeal cookies, granola with low-fat, whole grain cereal
Potato chips or corn flakes with butter fried crypts Gingersnaps, rye crackers, saltine, etc..
White paste type thread “pretzel” (without salt) and no butter crypts
Brown Rice White Rice
Fried rice or pasta and rice mixes sauces containing high fat rice or pasta (without egg yolk) with sauces (dressings) plant
Flour Multipurpose Flour 100% whole white

Fruits and vegetables

Fruits and vegetables are naturally low in fat content. They add flavor and variety to your diet. Also contain fiber, vitamins and minerals.

Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits versions Try using nonfat or low fat content of these foods. You can also use nonfat yogurt or yogurt with low fat or herbs to flavor instead.
Instead of these: Try these:
Vegetable fried or served with cream, cheese or butter sauces All vegetables raw, steamed, grilled, baked or roseados with a small amount of olive oil, salt and pepper.
Coco Fresh fruit
French fries, potato chips and potato chips potatoes baked white or yellow

Meat poultry and fish

Beef, pork, veal and lamb.
The healthiest ways to prepare meat are baked and roasted Lean cuts can be pan fried in a little oil or stirring constantly. Use either a frying pan or non-stick cooking spray coat with non-stick instead of butter or margarine.

Remove excess fat before cooking the edges. Remove any inside, separable fat before eating. Select cuts low fat, ie lean. Lean cuts of beef and lamb contain on the label the words “loin” (tenderloin) or “round” (fourth post). Lean cuts of pork contain the words “loin” (tenderloin) or “leg” (leg) on their labels.

Use herbs, spices, fresh vegetables and fat-free dressings to season the meat. Avoid sauces with a high fat content and the sauces made from meat juices thickened with flour.

Poultry
The healthier preparation methods are baked and grilled. Skinless poultry can be pan fried in a little oil or stirring constantly. Use either a pan non-stick or coat with cooking spray instead of butter or margarine.

Remove excess fat before cooking the edges. The breasts are a good choice because they are low fat and high protein content. Consume domestic goose and duck only occasionally because both are high in fat.

Fish
Cooking with water, steamed, baked and grilled are the healthiest ways to prepare fish. Fresh fish should have a light color, moist appearance, odor, meat should be firm and elastic appearance. If you can get good quality fresh fish buy frozen.

Most shellfish are high in polyunsaturated fat that is healthy. Omega 3 fatty acids are also found in some fatty fish such as salmon and trout cold water. These can help reduce the risk of coronary heart disease in some people.

Food interchangeable (“cross-over”)
Dried beans, peas and lentils offer protein and fiber without the cholesterol and fat from meats. From time to time, try substituting beans instead of meat in your favorite recipe, for example in the lasagna or chili.

Textured Vegetable Protein, PVT (DVT) is used widely in many foods. An alternative to the consumption of meat with a low fat and contains no cholesterol.son the “hot dogs”, “hamburger” and “chicken nuggets” are vegetarians.
Instead of these: Try these:
Small pieces of fish or breaded fish cakes regularly, canned fish in oil, seafood prepared with butter served with dressings with high fat fish (fresh, frozen or canned in water). fish chips, fish cakes and seafood (eg prawns) low-fat breaded
Meats and quite fat first Select lean cuts of meat (fourth post, sirloin and tenderloin)
Baby back ribs and lean pork bacon (steak and pork chop) and turkey bacon
Regular ground beef or lean ground beef extra lean, ground chicken and turkey breast
Processed meats such as pepperoni, salami, mortadella and liver sausage “liverwurst” cold lean meats such as turkey, chicken and ham
Regular hot dogs or sausage fat hot dogs and turkey hot dogs

Dairy

Consume skim milk or whey leche.con low fat content in recipes for soups, sauces and coffee replace the evaporated skim milk for cream.

Try the cheese with low fat content. You can use skim ricotta cheese instead of cream cheese spreads the threads like “bagel” or vegetable sauces to accompany. Use low-fat cheese in your recipes. Use cheese “cottage”-curd-1% for cooking and preparing salads. Oaxaca cheese (or cheese pear it frays) is a cheese with low fat content that is rich in calcium and is a great snack (“snack”).

The sugar-fat yogurt can replace sour cream in many recipes. To maintain texture, mix a tablespoon of cornstarch into each cup of yogurt that you use in the kitchen. Try mixing low fat yogurt or low-fat with fruit for dessert.

The fruit ice skimmed milk is a good alternative to replace milk ice cream. Both water-based ice cream like regular ice cream also have less fat than ice cream “premium”.
Instead of these: Try these:
Whole milk or 2% milk or skim milk 1% milk
Evaporated milk Evaporated Skimmed Milk
Regular Whey Whey made with skim or 1% milk
Yogurt made from whole milk Nonfat or low-fat
Regular cheese (American examples, blue, brie, cheddar, club and parmesan) cheese with low fat content less than 3 grams of fat per serving (eg cottage cheese, processed cheese and non-dairy cheese as tofu (soybean )
Regular cottage cheese low fat cottage cheese, low fat cottage cheese and less than 2% fat
Regular cream cheese low fat cream cheese (no more than 3 grams of fat per ounce)
Regular ice cream sorbet, frozen fruit ice and ice cream with fat-free or low-fat (no more than 3 grams of fat per 1/2 cup ice cream).

Fats, oils and sweets

Eating too many fatty foods not only adds excess calories that can cause obesity and weight gain, but also increase your risk factor for several diseases. Heart disease, diabetes, certain cancers and osteoarthritis diets have been associated with a very high fat content. If you consume too much saturated fat and trans fat you’re more likely to have high cholesterol and heart disease.

Sweetened soft drinks such as fruit juices, fruit drinks, soft drinks, sports drinks, energy drinks give, sweetened or flavored milk, sweetened iced tea, etc.. add many calories to the total number of calories you consume daily. Replace these drinks with water, flavored water without calories, skim or low in fat, unsweetened tea or diet soda.
Instead of these: Try these:
Bars Cookies figs (figs), gingerbread cookies and molasses cookies
Subject shortening, butter or margarine, olive oils, soybean and canola
Regular mayonnaise mayonnaise with low-fat or nonfat
Regular Salad dressing Salad dressing with low-fat or nonfat
Using fat (including butter) to grease the pan Cooking spray non-stick.