Break It Down
Most of us think about food in terms of its type: vegetables, dairy, sweets, grains, meats, etc. But there’s another way to look at what we eat that’s a little less obvious but just as important. Here’s a closer look at the building blocks of a healthy diet.
Be Picky About Protein
Protein is important to your body in so many ways. It helps build skin and muscle, blood and bone. It also helps keep your immune system healthy and protects your cells. It can even help with weight management because eating protein helps make you feel full.
About 15-20% of all the calories you eat should come from protein. You should aim for about four to six ounces of protein daily.
Not all high protein foods are created equal. Some, like marbled red meats and burgers, are high in fat — “bad” fat. Eating them will land you a load of calories, fat, and saturated fat which may increase your risk of heart disease. Your best bet is to choose lean proteins: fish, skinless chicken, turkey and meats like pork tenderloin and sirloin. Low-fat and fat-free dairy products as well as plant-based sources of protein, such as kidney beans, chickpeas, lentils and soy are all good protein sources.
Be Conscientious About Carbs
When it comes to healthy eating, not all carbs are equal. Carbs are in veggies, fruit, milk, whole-wheat bread and pasta. They are also in muffins, cake and syrup, and table sugar. You don’t need us to tell you which of those two carb groups is healthier for you. The trick with carbs is to moderate your intake to try and get the most nutrition you can out of the carbs you eat.
How can you do this? Well, the nutrition labels on prepackaged food items you buy provide a lot of valuable info. To find the carb value of foods that don’t have labels (like fast food or restaurant items, pieces of fruit or even home-prepared meals), try Calorie Calculator, one of our Cool Tools.
To learn more about carbs, check out Get Carb Smart.
Trim the Fat
Fat. It’s not the most popular or flattering word. But here are two things you might be surprised to know about fat:
- Everybody needs some fat in their diet.
- Some fats are actually healthy.
Fat provides energy and helps your body soak up important vitamins in your food. But while fat is important, not all fat is the same. The unhealthy fats are saturated fats and trans fats. Eating too much of them can increase your risk of heart disease. On the other hand, eating the right amount of unsaturated fats — including monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids — can help reduce your risk of heart disease.
Always check your food labels to see what kinds of fats are in the food you’re eating. Every gram of fat serves up 9 calories, so don’t overindulge. Even too much of the “good” fats can make you gain weight. Try to keep your fat calories around 20-35% of your total calories for the day. You should also try to keep saturated fat at less than 10% of your calories and eat less than 300 mg of cholesterol per day. Last but not least, keep your trans fat intake as low as possible.
If you don’t feel like checking food labels, check out our Calorie Calculator tool. It can help you see how much fat is lurking in the various foods you prepare and buy.
Fill Up On Fiber
Fiber is the part of plant-based foods that your body doesn’t digest.
There are two types of fiber, soluble and insoluble, which offer different benefits for your body.
To learn more about the many benefits of fiber, check out Make Fiber Your Friend.
Drink Plenty of Water
Water is a critical part of your diet. Every system in your body depends on it. That’s why it’s so important to drink six to eight glasses of water every day. And even more if you’re sick or exercising in hot weather.