A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is.
According to the Dietary Guidelines for Americans, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
Eat Healthfully and Enjoy It!
A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—
- Fresh fruits ― don’t think just apples or bananas. All fresh fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
- Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
- Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavours and can be a great dessert substitute for those with a sweet tooth.
- A new twist on an old favourite ― if your favourite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favourite dish!
Do I have to give up my favourite comfort food?
No! Healthy eating is all about balance. You can enjoy your favourite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity.
Some general tips for comfort foods:
- Consume them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
- Eat smaller amounts. If your favourite higher calorie food is a chocolate bar, have a smaller size or only half a bar. Be careful! This technique works well for some people, but others may find it is too tempting to have their favourite food available, even in smaller amounts.
- Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.
For more informations visit www.cdc.gov
Maisha yenye afya yanahusisha uchaguzi mwingi. Miongoni mwao, kuchagua mlo wenye usawaziko au mpango wa kula vizuri. Kwa hiyo, unachaguaje mpango mzuri wa kula? Hebu tuanze kwa kufafanua nini mpango wa kula afya ni. Kulingana na Miongozo ya Chakula kwa Wamarekani, mpango wa kula afya: - Inasisitiza matunda, mboga, nafaka nzima, na maziwa na bidhaa za maziwa zisizo na mafuta au zenye mafuta kidogo - Ni pamoja na nyama isiyo na mafuta, kuku, samaki, maharagwe, mayai, na karanga - Ni ya chini katika mafuta yaliyojaa, mafuta ya trans, kolesteroli, chumvi (sodiamu), na sukari iliyoongezwa - Inabaki ndani ya mahitaji yako ya kila siku ya kalori. Mpango wa kula afya ambao unakusaidia kudhibiti uzito wako unatia ndani vyakula mbalimbali ambavyo huenda usikuwa umezingatia. Kama "kula afya" hufanya kufikiri kuhusu vyakula huwezi kuwa, kujaribu refocusing juu ya vyakula vyote vipya unaweza kula - matunda safi - si kufikiri tu apples au ndizi. Matunda yote mapya ni chaguo zuri. Hakikisha pia unajaribu matunda fulani ya "mageni". Vipi kuhusu mdalasini? Au mananasi yenye maji mengi au matunda ya kiwi! Wakati matunda yako mapya unayopenda hayako katika msimu, jaribu aina ya matunda mapya uliyoyaweka kwenye barafu, yaliyohifadhiwa, au yaliyokaushwa unayofurahia. Tahadhari moja kuhusu matunda yaliyohifadhiwa ni kwamba huenda yakawa na sukari au mchuzi. Kwa hivyo, chagua aina za matunda zilizopakwa ndani ya maji au katika maji yao. - Mboga safi ― jaribu kitu kipya. Unaweza kugundua kwamba unapenda mboga zilizookwa au mboga zilizochemshwa kwa mvuke na mimea ambayo hujawahi kujaribu kama rosemary. Unaweza kuchoma mboga katika sufuria isiyo na kushikamana na kiasi kidogo cha dawa ya kupikia. Au jaribu mboga zilizofungwa au zilizowekwa kwenye makopo kwa ajili ya sahani ya haraka <unk> tu microwave na kuhudumia. Unapojaribu mboga zilizotengenezwa kwa makopo, tafuta mboga zisizo na chumvi, siagi, au mchuzi wa cream. Jitahidi kwenda kwenye idara ya mazao na kujaribu mboga mpya kila juma. - Vyakula vyenye kalsiamu nyingi - huenda ukadhani moja kwa moja juu ya glasi ya maziwa yasiyo na mafuta au yasiyo na mafuta mtu anapokuambia "ula bidhaa zaidi za maziwa". Lakini vipi kuhusu yogati zisizo na mafuta na zisizo na mafuta bila sukari iliyoongezwa? Hizi huja katika ladha mbalimbali na zinaweza kuwa mbadala mzuri wa dessert kwa wale walio na jino la tamu. - twist mpya juu ya favorite zamani - kama mapishi yako favorite wito kwa fry samaki au kuku breaded, kujaribu tofauti afya kwa kutumia kuoka au grilling. Labda hata jaribu kichocheo kinachotumia maharagwe makavu badala ya nyama yenye mafuta mengi. Uliza karibu au tafuta kwenye mtandao na magazeti kwa mapishi yenye kalori chache - unaweza kushangazwa kupata kwamba una sahani mpya unayopenda! Je, ni lazima niache chakula changu ninachokipenda zaidi? La, sivyo! Kula vyakula vyenye afya ni jambo la usawaziko. Unaweza kufurahia vyakula vyako unavyopenda hata kama vina kalori nyingi, mafuta au sukari iliyoongezwa. Jambo kuu ni kula mara kwa mara na kuipunguza kwa vyakula vyenye afya na mazoezi zaidi. Vidokezo fulani vya jumla kuhusu vyakula vinavyotumiwa kufurahisha: - Vinywe mara chache. Ikiwa kwa kawaida unakula vyakula hivyo kila siku, fanya hivyo mara moja kwa juma au mara moja kwa mwezi. Utakuwa kukata kalori yako kwa sababu wewe si kuwa na chakula kama mara nyingi. - Kula kiasi kidogo. Ikiwa chakula chako cha kupenda cha kalori ya juu ni bar ya chokoleti, kuwa na ukubwa mdogo au nusu tu ya bar. Jihadharini! Mbinu hii inafanya kazi vizuri kwa watu wengine, lakini wengine wanaweza kugundua ni kuvutia sana kuwa na chakula chao cha kupendwa kinapatikana, hata kwa kiasi kidogo. - Jaribu toleo lenye kalori chache. Tumia vyakula vyenye kalori chache au utayarishe kwa njia tofauti. Kwa mfano, ikiwa mapishi yako ya macaroni na jibini hutumia maziwa kamili, siagi, na jibini lenye mafuta mengi, jaribu kuibadilisha kwa maziwa yasiyo na mafuta, siagi kidogo, jibini la cream nyepesi, mchuzi safi na nyanya. Kumbuka tu usiongeze ukubwa wa sehemu yako. Kwa habari zaidi, tembelea www.cp.gov.