Your Guide to Healthy Eating Habits That Stick
Making small, simple changes to your overall eating pattern can help you and your family stay healthy. Learn the basics of good nutrition and making healthy food and drink choices.
Eating healthy can help reduce your risk of heart disease, stroke and many other diseases and conditions. The good news is, eating right doesn’t have to be hard or require you to give up all the foods you love. And it can be easy, affordable and delicious.
Here are some ways you and your family can adopt a healthier eating style:
Power Your Plate
- Fruits and vegetables contain a wide variety of vitamins and minerals. Try to fill half your plate with fruits and vegetables. They can be chopped up and added to many dishes and are a good replacement for less healthy sides such as chips or fries.
- Whole grains are high in dietary fiber and can help lower cholesterol and improve heart health. Easy examples include oats, corn tortillas and pre-cooked brown rice without salt added.
- Beans and legumes and other plant-based proteins can help lower your risk of heart disease and obesity. Try adding beans such as black, kidney, or pinto to your dishes to bulk up both protein and fiber in your meals. Other examples include tofu, lentils, and unsweetened soy milk.
- Nuts like unsalted almonds, walnuts, pistachios, pecans and hazelnuts contain healthy fats, protein and key nutrients that support heart and brain health.
- Fish such as salmon, mackerel, cod, herring, trout, and fresh yellowfin tuna are rich in omega-3 fatty acids that can support heart and brain health and should be eaten without breading or frying at least twice a week as a replacement for less healthy options like fatty meats.
- Lean meat from chicken, beef, pork or turkey are other good examples of protein-rich foods that are also important sources of B vitamins and iron. Trim visible fat from beef, pork and poultry in addition to removing any skin.
- Dairy foods and dairy alternatives including low fat and fat free milk, yogurt and cheese give you protein, calcium and vitamin D to keep your heart and bones healthy. For plant-based milk alternatives, choose products that have been fortified with calcium and vitamins A and D, such as soy or almond milk.
- Healthy Fats like those in some cooking oils can help lower your bad cholesterol when used instead of less healthy fats. They’re better for your heart than solid fats including butter or tropical oils like coconut oil.
- Seasoning your meals using salt-free spices and herbs like cilantro, oregano or garlic isn’t only about taste. Herbs and spices, whether fresh or dried, can support good heart health, including being a great substitute for salt.
Limit for Heart Health
- Sugar-sweetened drinks
- Sodium and salty foods
- Saturated fats
- Fatty or processed red meats (If you choose to eat meat, select leaner cuts)
- Refined carbohydrates including added sugars and processed grain foods
- Full-fat dairy products
- Tropical oils such as coconut oil and palm oil
Healthy Eating Begins with Everyday Choices
- Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
- Read labels. Compare Nutrition Facts labels on food products and select products with the lowest amounts of sodium, added sugars, saturated fat and no trans fat, or no partially hydrogenated oils.
- Eat reasonable portions. Often this is less than you are served, especially when eating out.
- Cook and eat at home. You’ll have more control over ingredients and preparation methods.
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