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Making Healthy Choices Healthy Carbs and Fiber Healthy carbs provide us with lasting energy and are a source of many vitamins, minerals and fiber. Because carbs raise your blood glucose and insulin levels, it is important to limit serving sizes at each meal. Limit grains, sweets and starches as they cause a quick rise in blood sugar. Examples and serving sizes of healthy carbs include:
- 1 small whole piece fruit (eat edible peels)
- 1/2 cup diced fruit or 1 cup berries or melon
- 1 cup milk or 6 oz. yogurt
- 1/2 cup dry beans or legumes, cooked
Healthy Proteins
Protein has many functions in the body. It is needed to build and repair body tissues and form hormones and enzymes. Protein helps manage weight by maintaining muscle mass and keeping us full. Examples and serving sizes include:
- 3 oz. chicken breast is the size of a deck of cards
- 1 whole egg equals 1 oz.
- 3 dice equals 1 oz.
- A 6 oz. fish filet is the width and length of a checkbook
Purchase wild-caught fish, grass-fed beef and cage-free poultry. They contain a healthier fat profile and are richer in omega-3 fats and lower in omega-6 fats.
Healthy Fats
Our bodies require healthy fats to function properly, and it is important to add these to your daily nutrition plan. In addition, fat provides a sense of satiety or fullness, resulting in fewer cravings. How to identify unhealthy fats on food labels:
Pay attention to the grams of trans-fat on the label. The goal is zero grams daily as trans-fat has been linked to heart disease and cancer. The American Heart Association cautions the average adult to limit these fats to less than 2 grams daily. Even if the label claims to contain zero grams, it can still contain trans-fats. Look for words such as "hydrogenated,' "partially hydrogenated," "margarine," or "shortening" on the label and avoid these foods. | | Eat this!
| Not that!
| Oils
| Olive oil, avocado oil, walnut oil, flax oil, coconut oil, pecan oil | Vegetable oil, canola oil, soybean oil | Spreads
| Butter, butter with olive oil spread | Margarine or any spread or spray containing partially hydrogenated or hydrogenated oil, shortening | Nuts
| Walnuts, almonds, pecans, and most other natural or dry roasted nuts and seeds | Packaged trail mixes, oil-roasted nuts, honey-roasted nuts | Miscellaneous
| Homemade salad dressings made with healthy oils, olive oil mayo, oil and vinegar | Commercial salad dressings and spreads, mayonnaise containing soybean oil
Fried foods
Packaged cookies, crackers, snacks, cake mixes and icing |
Quick Tips - Remember to include PROTEIN, FAT AND FIBER in each meal and snack!
- Make WATER your primary beverage. You need more than 8 cups daily!
- Tracking your daily intake is a highly effective tool in weight control.
- Your FIBER sources should include mainly FRUITS and VEGETABLES.
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