Bite Into a Healthy Lifestyle

By Angela Marshall, MD

Comprehensive Women’s Health

More Weight Control, Nutrition & Exercise Articles

Bite Into a Healthy Lifestyle

Remember all those months ago when you made that New Year's resolution to eat right. How is it going? Have you been able to stick to it or have you gone off track? Either way, it's important to always keep in mind that every morsel you eat should be one that keeps your body happy and healthy.

So what should you eat? Here are some foods to avoid and others to add to your diet

Look for dairy products that are low-fat, such as fat free milk, certain cheeses and yogurt. Low-fat dairy products are also good for women, because they contain large amounts of calcium that can prevent osteoporosis as they get older. Although calcium supplements help, nutritionists say the best way to get your daily calcium is through the foods you eat. According to the U.S. Dietary Guidelines, women should drink 3 cups of low fat milk or have an equivalent, such as yogurt, per day for calcium, vitamin D, potassium and protein.

Use cooking oils in moderation. Vegetable oils such as canola, corn, olive, peanut and soybean are high in monounsaturated and polyunsaturated fats. These should be used in moderation to replace solid fats like lard and butter.

It is important to think whole grains. The dietary guidelines recommend eating whole grains, found in whole grain breads, brown rice, cereals and whole-wheat pasta. Try to make at least half of your daily grain servings whole.

Fish is your friend. Seafood contains a lot of minerals and vitamins, including Omega 3, a supplement that helps prevent heart disease. Because seafood is also low in calories you should include more dishes from the water in place of other meats and poultry.

And load up on veggies and fruits. Filled with vitamins and minerals, almost all fruits and vegetables should be included in your diet. For example, fruits such as bananas are full of potassium, and greens found in salads contain vitamins A, B12 and C, which are all good for a healthy body. Most adults need 2 1?2 cups of vegetables per day. Add about 2 cups of fruit to meals and snacks for a perfect balance.

Things to avoid?

Processed white flour and sugar. Salt is also a huge contributor to high blood pressure and should be limited. The dietary recommendation for sodium is no more than 23-hundred milligrams of sodium-for most people. However, a reduction to 15-hundred milligrams per day is recommended for people over age 51, African-Americans and those with a history of kidney disease, diabetes and or high blood pressure. And as mentioned, watch the fats. Look for good fats in plant-based foods like nuts, seeds, avocados and olives.

Following these basic tips will certainly help you on your path to a healthy lifestyle; however, it is also important to chat with your healthcare provider about your specific dietary needs based on your age and overall health.