Grocery store aisles are filled with foods high in sodium, fats, and sugars. It’s ok to treat yourself to these foods, such as a donut or cookie every once in awhile, however they should be considered occasional and not a regular habit. Try replacing these foods with more whole choices such as fruits and vegetables, whole grains, lean meats, and low-fat dairy products. Packaged, frozen, and canned goods typically contain higher amounts of sodium and can also contain greater amounts of bad fats (saturated and trans) and excess sugars. These processed foods are major contributors to high blood pressure, heart disease, and diabetes.
Here are a few tips to help get your plate in shape!
Choose foods and drinks with little or no added sugars.
- Drink water throughout the day. For variety, add lemons, limes or cucumbers to your water or try carbonated water.
- Choose low-fat or fat-free milk or 100-percent fruit juices.
- Eat fresh fruit salad for dessert.
Eat fewer foods that are high in solid fats.
- Instead of regular ground beef, opt for extra-lean ground beef. Ground turkey and chicken are also available in lean options.
- Grill, broil, bake or steam your foods instead of frying.
- Cook with healthy oils like olive, canola and sunflower oils in place of hydrogenated and partially-hydrogenated oils.
- Opt for fat-free or low-fat milk, yogurt and cheese.
Cut back on sodium.
- Instead of salt, use herbs and spices to season foods, and avoid salting food before tasting it.
- Do not add salt when cooking pasta, rice and vegetables.
- Read the Nutrition Facts Panel to compare sodium content of foods such as soups, broths, breads and frozen dinners, and choose the healthiest option.
- Eat fresh fruits and vegetables, fresh meats, poultry and fish, beans and peas, unsalted nuts, eggs and low-fat or fat-free milk and yogurt.
-Kelsey