Digest This - How Healthy Foods Can Reduce Risk of Disease

How can you reduce your risk of disease in the future by choosing healthy foods today?

What your grandmother said is true: You are what you eat. Over the course of your life, your food and drink choices can make a difference in your health.

Choosing a healthy diet can feel overwhelming, but the basics of healthy eating and good nutrition are the same for everyone.

Eat a Variety of Fruits and Vegetables

  • Choose meals where fruits or vegetables are the main ingredient, such as stir-fries
  • Keep your diet interesting by eating a variety of fruits and vegetables to provide you with different sources of nutrients
  • Leave the skin on fruits and vegetables to increase your fiber intake
  • Select colorful fresh or frozen fruits and vegetables

Avoid:

  • Vegetables cooked with cream sauces
  • Fruit packed in syrup
  • Fried or breaded vegetables
  • Frozen or canned fruit with sugar added
  • Frozen or canned vegetables with salt added

 

Choose Whole Grains vs. Refined Grains

  • Choose high-fiber cereal, couscous, quinoa, barley.
  • Flaxseeds are high in omega-3 fatty acids and can lower your cholesterol and blood pressure. Stir them into:
    • Yogurt
    • Cereal
    • Applesauce
    • Oatmeal

Select products made with:

  • Whole-wheat flour
  • Whole-grain or whole-wheat bread
  • High-fiber cereal (5 grams or more of fiber per serving), brown rice, barley, buckwheat, oatmeal (steel cut or regular), couscous, quinoa, flaxseed.

Avoid:

  • White flour
  • Cakes and pies
  • White bread
  • Egg noodles
  • Muffins
  • Buttered popcorn
  • Frozen waffles
  • High-fat snack crackers
  • Doughnuts

 

Stick to the “Good” Fats

  • Decrease the amount of solid fats you eat, including butter or shortening
  • Check the labels of most snack foods, like cookies, crackers or chips, to make sure you’re taking in the least amount of “bad” fats as possible

Choose:

  • Olive oil
  • Trans fat-free margarine
  • Canola oil
  • Cholesterol-lowering margarine

Avoid:

  • Butter
  • Cream sauce
  • Bacon fat
  • Nondairy creamers
  • Gravy
  • Hydrogenated margarine and shortening

 

Consume Low-Fat Protein Sources
Choose lean meats and low-fat dairy products like:

  • Skim milk
  • Skinless poultry
  • Eggs
  • Legumes
  • Beans
  • Lean ground meats
  • Soybeans and spu products
  • Cold-water fish like salmon, mackerel and herring

Avoid:

  • Full-fat/whole milk
  • Cold cuts
  • Hot dogs
  • Sausages
  • Bacon
  • Organ meats (like liver), egg yolks
  • Fatty and marbled meats
  • Fried or breaded meats

 

Limit Your Salt Intake
Choose lower sodium alternatives like:

  • Herbs and spices
  • Salt substitutes
  • Reduced-salt canned soups or vegetables
  • Reduced-salt versions of condiments

Avoid:

  • Table salt
  • Frozen dinners
  • Tomato juice
  • Soy sauce
  • Canned soups
  • Prepared foods

 

DO ONE THING: Reduce your risk of disease by choosing healthy foods, limiting unhealthy foods, and watching your portions.

SHARED DECISION MAKING: Talk to your healthcare provider about what simple changes you can make in your diet to stay healthy.