90 percent lean on the label. Add fish, beans, and lentils to your weekly menu. Eggs and nut butters like peanut and almond are good sources of protein as well.
Avoid frying and adding breading to your meats.Grilling meats can add desirable flavors.
Fats ‚
- Good fats can give you long-term energy.
- Eat good fats found in fish, nuts, and avocados. Corn, safflower, sunflower, canola, and soybeans oils are from plant sources and do not contain cholesterol. Use in limited small portions when an oil is needed. Mayonnaise and creamy salad dressing are high in fat and calories. Read the nutrition label for a proper serving size.
- Fatty fish, like salmon, tuna, mackerel, herring, and trout, are good to eat. These have Omega-3 fatty acids which may help prevent health issues, like heart disease.
What foods should be limited or avoided?
Grains ‚
- Commercially-baked pastries and snack foods
- Candy bars
- Breads and pastas that list "enriched" as the first ingredient
Fruits and Vegetables ‚
- Canned fruit may have added sugar and contains less fiber.
- Avoid frying or adding butter to your vegetables.
Milk ‚
- Whole-fat dairy products
- Butter
- Ice cream
- Cheese
Meats and Beans ‚
- High-fat cuts of meat (beef, lamb, pork)
- Chicken with the skin or breading
- Canned meats are high in sodium and fat.
Fats ‚
- Palm and coconut oil
- Lard
- Stick margarine
Other Foods ‚
- Food with saturated and trans fat
- Food and drinks with lots of sugar. This includes beer, wine, or mixed drinks (alcohol); carbonated soda; cakes; and cookies.
- Salty foods. Many snack foods have lots of extra salt and preservatives.
Helpful tips
- Keep a journal of the foods you eat. This will help you keep track of the calories you are eating.
- When you go to a grocery store, have a list or a meal plan. Do not shop when you are hungry to avoid cravings for foods.
- Read food labels with care. They will show you how much is in a serving. This amount is given as a percent of the total amount you need each day. Reading labels will help you make healthy food choices.
- Avoid fast foods.
- Talk to a dietitian for help.
- Taking vitamin and mineral supplements will help you balance your diet.
Where can I learn more?
Canadas Food Guide ‚
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php ‚
KidsHealth ‚
http://kidshealth.org/parent/nutrition_center/healthy_eating/habits.html ‚
My Plate ‚
http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html ‚
http://www.choosemyplate.gov/food-groups/ ‚
President's Council on Fitness, Sports, and Nutrition ‚
http://www.fitness.gov/eat-healthy/how-to-eat-healthy/ ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚