Photo by Jane Doan
It's common to be overwhelmed by trendy diets and popular ingredients. However, good nutrition is all about regularly opting for nutritious foods and beverages that align with preferences, cultural traditions, and budget. Healthy eating focuses on fruits, vegetables, whole grains, dairy, and protein while minimizing added sugars, saturated fat, and sodium.
Healthy eating is essential regardless of age. The secret to a healthy, balanced diet is matching your calorie intake to the amount of energy you use. By prioritizing a wide range of food groups in your diet, you can enjoy a wide range of health benefits.
- Fill Up on Fiber - Eating fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds supports digestive health, satiety, blood sugar control, and cholesterol reduction.
- Boost your Calcium and Vitamin D Intake - Calcium and vitamin D are important for bone health. The body can produce vitamin D from sunlight, but some may struggle to get enough. Fortified foods are good sources of vitamin D and citrus fruits like oranges are good sources of vitamin C.
- The Power of Potassium - Potassium is essential for the proper functioning of the kidneys, heart, muscles, and nerves. Insufficient potassium intake can raise blood pressure, reduce calcium in bones, and elevate the chances of developing kidney stones. Swiss chard, spinach, and bananas are great sources of potassium.
- Limit Added Sugars - Excessive added sugar can lead to weight gain, obesity, type 2 diabetes, and heart disease. Natural sugars in foods like fruit and milk differ from added sugars like cane juice, corn syrup, and fructose, found in processed foods. Table sugar, maple syrup, and honey are also considered added sugars.
- Replace Saturated Fats - There are two primary types of fat: saturated and unsaturated. Consuming excess saturated fat raises cholesterol levels, increasing the risk of heart disease. Saturated fat can be found in various foods like butter, cream, and fatty meat cuts. On average, men should limit saturated fat intake to 30g/day, while women should aim for 20g/day.
How We Can Help
Our Integrative Health Services focus on our members’ health care and wellness holistically. USFHP has highly-qualified healthcare professionals that can help you understand and manage your specific health needs.
We make it a priority to keep our services simple, enhanced, and innovative because we always go the extra mile for you. At USFHP, we’re family!
Visit usfhp.net or call 1-800-241-4848 for more information or assistance scheduling a one-on-one appointment.