7 Practical Basics Of Healthy Eating

 

7 Practical Basics Of Healthy Eating

These 7 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs. It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

1. Base your meals on higher fibre starchy carbohydrates  Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg  It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish  Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease. Oily fish include : salmon ;  trout ; herring; sardines ; pilchards ; mackerel ; Non-oily fish include: haddock ; plaice ; coley ; cod ;  tuna ; skate ; hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some types of fish. Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat   You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:  fatty cuts of meat ; sausages ; butter ; hard cheese ; cream ; cakes ; biscuits ; lard ; pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat. All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar   Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are found in many foods, such as :  sugary fizzy drinks ; sugary breakfast cereals ; cakes ; biscuits ; pastries and puddings ; sweets and chocolate ; alcoholic drinks ; Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar. Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

6. Get active and be a healthy weight   As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.Most adults need to lose weight by eating fewer calories. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.Even unsweetened fruit juice and smoothies are high in free sugar.Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while exercising.

 

Resource : http://www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/

 

 

Lunch Options Help You Stay Full Until Dinner

Lunch Options Help You Stay Full Until Dinner

While they say breakfast is the most important meal of the day, it’s just as important to eat lunch to make sure you can power through your workday, that after-work gym class, or whatever else life throws at you. It’s also imperative that you pick the right foods to fuel your body. Opting for chicken nuggets with a side of fries will satisfy you momentarily, but you’ll wind up consuming too many calories and feeling sluggish. If, on the other hand, you fill your plate with healthy lunch foods, you’ll have a much more successful end to the day.

Give your midday meal a makeover with these healthy lunch options.

1. Broth-based soup

More a category than a specific food, soup is one of the best midday meals you can eat. The key is to opt for broth-based versions. According to Eating Well, these varieties fill you up without weighing you down thanks to high water content. 

If you need some ideas for versions to make at home, check out some simple recipes from Prevention. If you’re eating out, steer clear of creamy soups. Most restaurants offer plenty of healthy options and are happy to answer questions about ingredients. Also, opt for a low sodium soup option if it’s available.

2. Lean protein

Eating plenty of protein helps stave off hunger for hours, but the exact protein you choose is a matter of preference. 

Canned tuna, chicken, and tofu are all good options. If you choose to go with deli meats, be sure to read the label. Some varieties are loaded with sodium and other fillers you probably don’t want to be eating.

3. Whole grains

Steering clear of carbs? You might want to rethink that strategy. Whole grains are among the best foods you can eat. Fiber is a big part of why whole grains are so nutritious.

Today’s Dietitian highlights some of the best choices along with their fiber tallies, including amaranth, barley, and brown rice. These starches are also perfect for lunch because they stand up well to travel much better than refined grains. If you’re a sandwich person, opt for whole-grain bread.

4. Nuts or seeds

Include a bit of fat to give your meal a lot more staying power; opt for nuts or seeds. They’re full of heart-healthy fats and also offer a great crunch to what can otherwise be a meal filled with soft foods. Pumpkin seeds, pistachios, peanuts, walnuts, and almonds are all good choices. 

Also, keep a jar of your favorite nut butter to snack on at your desk. Simply spread it on some whole-wheat toast for a quick meal when you’re short on time. Avocado and olive oil are also great options for adding a healthy dose of fat to your meal.

5. A piece of whole fruit

Fruit is always a smart choice to satisfy your sweet tooth while getting a great dose of nutrition. For example, the USDA’s nutrient database shows one medium apple provides more than 4 grams of fiber and plenty of vitamin C for just 95 calories. 

Going for something whole like an apple or banana is especially smart for lunch because you can easily toss it in your bag without having to worry about making a mess or the need for refrigeration.

6. Beans

There’s no denying healthy foods can be pricey, but beans are still one of the best bargains in the grocery store. When you consider what you’re getting by eating these legumes, they’re an even better deal.

A ½-cup serving of cooked chickpeas is about 50 calories and offers hefty doses of protein, fiber, and iron. Because they’re so sturdy, beans are especially great for those who make their own lunch. Toss some with your favorite grain, some roasted veggies, a simple vinaigrette, and a crumble of goat cheese for a simple and delicious salad.

7. Cruciferous vegetables

Tender lettuces might be the lunch standard, but cruciferous veggies will do a better job of keeping you full for the rest of the day thanks to potent levels of fiber. The USDA’s nutrient database shows one cup of chopped broccoli contains 2.4 grams of fiber. The same site reports one cup of chopped romaine has just one gram. 

While the broccoli also contains nearly three times the amount of calories, it’s still a negligible amount. Unless you’re eating mounds and mounds of veggies every day, this difference won’t impact your diet. Cauliflower, kale, and Brussels sprouts are also great choices from this vegetable family.

Resource : https://www.cheatsheet.com/entertainment/7-youtube-channels-for-beginner-cooks-during-coronavirus-quarantine.html/

How to Pick a Healthy Breakfast: Watch the Cereal

How to Pick a Healthy Breakfast: Watch the Cereal

By Karthik Guduru 

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We are being bombarded with advertisements about breakfast cereals: how they make you slimmer, brainier, more powerful, muscular and some sort of a super being.

What is it all about?

Remember how our mothers chased us to eat breakfast before we ran off to school? And note that mothers are still doing it, despite careers and busy days. It's not surprising because breakfast is the most important meal of the day and it is important that everyone, irrespective of age, eats a healthy breakfast.

Starting your day right

After the night's fast, a nutritious breakfast is just what the doctor ordered. Quite literally. There are many reasons why eating a healthy breakfast is necessary:

It provides the necessary fuel for your body and brain.

A hearty breakfast helps control hunger pangs and the following urge to snack as the day proceeds.

It helps to control weight. So, if you are one of those misinformed ones, who thinks skipping the morning meal will help you reduce weight, be aware that research has shown that it has the exact opposite effect. When you skip breakfast, your body is being misled to think that there are no calories coming in and tends to conserve rather than burn calories. Studies have found that, in such a case, even consuming fewer calories during other meals STILL results in a higher BMI (Body Mass Index).

Breakfast jumpstarts your metabolism and helps you eat fewer calories during the day.

For children, breakfast is of even more importance as theirs are growing bodies with high demands for energy, both mental and physical. After a night's rest, their 'fuel tank' is empty and a good, healthy breakfast is the fuel they need to deal with school and play.

Sugar and spice and all that's nice...

That's not what a good breakfast is made of!

A nutritious breakfast includes whole, unprocessed foods of fruits, vegetables, grains, protein foods, and dairy. Ideally, split your breakfast plate into 3:

1/3 of protein and dairy: the building blocks of life

1/3 of fruits and vegetables: the minerals and vitamins which protect body functions and contribute to immunity

1/3 of complex carbohydrates and essential fats: these are the energy givers that will energise you through the day.

Carbohydrates: the cereal killers?

There is a marked misunderstanding of carbohydrates.

There is a gap of at least 10 to 11 hours between dinner and the next day's breakfast. The body and the brain function when we burn glucose to release energy: this we get from carbohydrates.

At the same time, sugary, ready-made cereals and simple carbohydrates which are high on the glycemic index (GI), cause blood sugar spikes and contribute to overweight.

Quality complex carbohydrates, on the other hand, are low on the GI and are slow to digest: as a result, the release of glucose into the blood is slow and steady.

Going the whole way

Processed foods, especially breakfast cereals are touted as easy-to-make and easier to eat. But they contribute very little or nothing towards nutrition and are often 'empty calories', which contain hidden salt and unhealthy sugars.

Whole breakfast cereals, like whole wheat daliya, poha or millets, are just that- WHOLE. And wholesome too. There are many advantages to making whole grains your source of energy and including them in your breakfast:

Since they are not processed, they contain the bran, germ, and endosperm and retain all the nutrition that Mother Nature has gifted us through them.

As mentioned earlier, they are complex carbohydrates, low on the GI, and do not cause blood sugar spikes. This is a boon, especially to people suffering from diabetes.

They give you a feeling of fullness, and you are less likely to reach for that bag of chips or that bar of chocolate if they are made a part of your breakfast menu.

They are high in fibre and add bulk to stool: this is good for digestion and constipation.

They protect the heart by lowering LDL cholesterol and triglyceride levels and controlling blood pressure.

They are rich in vitamins and essential minerals: their antioxidant properties are additionally beneficial to cardiovascular health and overall protection against disease.

The right breakfast cereals can make a new person out of you: one that is energetic and has the stamina to face the challenges of the day.

What to limit

There are quick-fix breakfasts that have caught the fancy of many. While it may be alright to indulge on that rare occasion, these are best avoided. Processed cereals, white bread, sugary foods like jam, pastries, and doughnuts, and processed meats like sausages and bacon, should be on the omission list. They have little nutritional value and increase the risk of chronic diseases affecting the heart, contribute to high blood sugar levels, may cause strokes and even some kinds of cancer.

Going organic

Get the best benefits from your breakfast cereals: in addition to eating whole grains, make them organic.

Organic breakfast cereals are free of chemicals. In today's agricultural scene, whole breakfast cereals not only have all the ingredients that Mother Nature has created them with, but also some that have been added on by Man. Unfortunately, these are not welcome additions.

The indiscriminate use of chemicals in agriculture as fertilisers and pesticides causes irreparable harm to health and the environment.

The only way to make 'whole' completely 'wholesome', is to take the chemical content out of your breakfast. Get it off your plate! Adopt the organic way of living: save yourself and your planet.

At Terra Greens Organic, we are committed to Mother Nature and the highest standards of chemical-free farming. All our products bear the NOP and NPOP certification of true organic quality.

Independent Blogger, Environmentalist, Organic Food Enthusiast, Organic Products Researcher in Organic breakfast cereals

[http://www.terragreensorganic.com/cereals.html]. Through my Blog's I am looking forward to share my knowledge in organic products, gain new knowledge and share a positive vibe to this world.

Article Source: https://EzineArticles.com/expert/Karthik_Guduru/2129455

The Benefits of Healthy Habits

The Benefits of Healthy Habits

You know that healthy habits, such as eating well, exercising, and avoiding harmful substances, make sense, but did you ever stop to think about why you practice them? A healthy habit is any behavior that benefits your physical, mental, and emotional health. These habits improve your overall well-being and make you feel good.

Healthy habits are hard to develop and often require changing your mindset. But if you’re willing to make sacrifices to better your health, the impact can be far-reaching, regardless of your age, sex, or physical ability. Here are five benefits of a healthy lifestyle.

Controls weight

Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight. According to the Mayo Clinic, being physically active is essential to reaching your weight-loss goals. Even if you’re not trying to lose weight, regular exercise can improve cardiovascular health, boost your immune system, and increase your energy level.

Plan for at least 150 minutes of moderate physical activity every week. If you can’t devote this amount of time to exercise, look for simple ways to increase activity throughout the day. For example, try walking instead of driving, take the stairs instead of the elevator, or pace while you’re talking on the phone.

Eating a balanced, calorie-managed diet can also help control weight. When you start the day with a healthy breakfast, you avoid becoming overly hungry later, which could send you running to get fast food before lunch.

Additionally, skipping breakfast can raise your blood sugar, which increases fat storage. Incorporate at least five servings of fruits and vegetables into your diet per day. These foods, which are low in calories and high in nutrients, help with weight control. Limit consumption of sugary beverages, such as sodas and fruit juices, and choose lean meats like fish and turkey.

Improves mood

Doing right by your body pays off for your mind as well. The Mayo Clinic notes that physical activity stimulates the production of endorphins. Endorphins are brain chemicals that leave you feeling happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique. You’ll feel better about your appearance, which can boost your confidence and self-esteem. Short-term benefits of exercise include decreased stress and improved cognitive function.

It’s not just diet and exercise that lead to improved mood. Another healthy habit that leads to better mental health is making social connections. Whether it’s volunteering, joining a club, or attending a movie, communal activities help improve mood and mental functioning by keeping the mind active and serotonin levels balanced. Don’t isolate yourself. Spend time with family or friends on a regular basis, if not every day. If there’s physical distance between you and loved ones, use technology to stay connected. Pick up the phone or start a video chat.

Combats diseases

Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.

Regular physical activity and proper diet can also prevent or help you manage a wide range of health problems, including:

• metabolic syndrome
• diabetes
• depression
• certain types of cancer
• arthritis

Make sure you schedule a physical exam every year. Your doctor will check your weight, heartbeat, and blood pressure, as well as take a urine and blood sample. This appointment can reveal a lot about your health. It’s important to follow up with your doctor and listen to any recommendations to improve your health.

Boosts energy

We’ve all experienced a lethargic feeling after eating too much unhealthy food. When you eat a balanced diet your body receives the fuel it needs to manage your energy level. A healthy diet includes:

• whole grains
• lean meats
• low-fat dairy products
• fruit
• vegetables

Regular physical exercise also improves muscle strength and boosts endurance, giving you more energy, says the Mayo Clinic. Exercise helps deliver oxygen and nutrients to your tissues and gets your cardiovascular system working more efficiently so that you have more energy to go about your daily activities. It also helps boost energy by promoting better sleep. This helps you fall asleep faster and get deeper sleep.

Insufficient sleep can trigger a variety of problems. Aside from feeling tired and sluggish, you may also feel irritable and moody if you don’t get enough sleep. What’s more, poor sleep quality may be responsible for high blood pressure, diabetes, and heart disease, and it can also lower your life expectancy. To improve sleep quality, stick to a schedule where you wake up and go to bed at the same time every night. Reduce your caffeine intake, limit napping, and create a comfortable sleep environment. Turn off lights and the television, and maintain a cool room temperature.

Improves longevity

When you practice healthy habits, you boost your chances of a longer life. The American Council on Exercise reported on an eight-year study of 13,000 people. The study showed that those who walked just 30 minutes each day significantly reduced their chances of dying prematurely, compared with those who exercised infrequently. Looking forward to more time with loved ones is reason enough to keep walking. Start with short five-minute walks and gradually increase the time until you’re up to 30 minutes.

The takeaway

Bad habits are hard to break, but once you adopt a healthier lifestyle, you won’t regret this decision. Healthy habits reduce the risk of certain diseases, improve your physical appearance and mental health, and give your energy level a much needed boost. You won’t change your mindset and behavior overnight, so be patient and take it one day at a time.

Source : http://www.healthline.com/health/5-benefits-healthy-habits#overview1

What can I do to help stay healthy?

 You should not smoke

If you smoke, stopping smoking is often the single most effective thing that you can do to reduce your risk of future illness. Smoking causes lung cancer and other cancers, and increases your risk of heart disease and stroke. The benefit to health occurs rapidly as soon as you stop smoking (but takes a few years before the increased risk reduces completely). If you find it hard to stop smoking, then see your practice nurse for help. Medication may be advised to help you to stop.

Do some regular physical activity

Recent research has shown that a sedentary lifestyle is very bad for your health. Even small amounts of activity, such as moving around doing light tasks, probably have benefits to health compared with being completely inactive. Research suggests that the greatest benefits of exercise are seen in those who change from an inactive lifestyle to a slightly active lifestyle. So doing even a little bit is worthwhile.

However, it is thought that the more vigorous the activity, the better. Physical activity that gets you mildly out of breath and a little sweaty is fine - for example, jogging, heavy gardening, swimming, cycling, etc. Taking a brisk walk each day is something that many people do. To gain most benefit, you should do at least 30 minutes of physical activity on most days. Two shorter bursts are thought to be just as good - for example, two 15-minute bouts of activity at different times in a day.

Eat a healthy diet

Briefly, a healthy diet means:

·         Fruit and vegetables are very important. Current recommendations in the UK are to eat at least five portions of different vegetables and fruit each day; however, the advice in other parts of the world recommends up to ten portions a day. A portion is about a handful.

·         A third of most meals should be starch-based foods, such as cereals, bread, potatoes, rice or pasta. Wholegrain cereals or wholemeal bread are more healthy than lower-fibre foods.

·         Not too much fatty food, such as fatty meats, cheeses, full-cream milk, fried food, butter, etc.

·         Include 2-3 portions of fish per week, at least one of which should be 'oily' (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna).

·         If you eat meat it is best to eat lean meat, or poultry such as chicken.

·         If you do fry, choose a vegetable oil such as sunflower, rapeseed or olive.

·         Try not to add salt to food, and limit foods which are salty.

·          

Watch your weight

You don't need to get to a perfect weight. If you are overweight you can gain great health benefits by losing 5-10% of your weight. This is often about 5-10 kg. (10 kg is about one and a half stone.)

The way to lose weight is usually a combination of eating less and exercising more. There are many different weight loss plans to choose from: you are more likely to lose weight successfully if you follow a plan that suits your lifestyle. Changing to a healthier eating pattern which you can maintain once you are happy with your weight is a good way to keep the weight off. 

Don't drink too much alcohol

Keep an eye on the amount of alcohol you drink. Men should drink no more than 21 units of alcohol per week, no more than four units in any one day and have at least two alcohol-free days a week. Women should drink no more than 14 units of alcohol per week, no more than three units in any one day and have at least two alcohol-free days a week. Pregnant women should not drink at all.

One unit is in about half a pint of normal-strength beer, or two thirds of a small glass of wine, or one small pub measure of spirits. Most bottles and cans have the number of units of alcohol printed on the label.

Do you want more detail?

See your practice nurse if you want further advice or help on any of the above. Also, there are more detailed leaflets on each of the topics listed above. See also the separate leaflet called Preventing Cardiovascular Diseases for more details.

Source : http://patient.info/health/five-choices-to-help-you-stay-healthy

Healthy Eating for a Healthy Weight

Healthy Eating for a Healthy Weight

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.

Woman eating fruitAccording to the Dietary Guidelines for Americans 2010, 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, Frozen, or Canned Fruits ― don't think just apples or bananas. All fresh, frozen, or canned 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, Frozen, or Canned 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 (panfry) 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 flavors and can be a great dessert substitute for those with a sweet tooth.

A new twist on an old favorite ― if your favorite 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 favorite dish!

Do I have to give up my favorite comfort food?

No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.

Some general tips for comfort foods:

Eat 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 favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.

Try a lower-calorie version. Use lower-calorie ingredients or prepare food 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 ideas on how to cut back on calories, see Eat More Weigh Less.

The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.

Source: https://www.cdc.gov/healthyweight/healthy_eating/