We have heard many times that nutrition plays an important role in good health. Making smarter food choices as well as managing appropriate food portions are key to maintaining a healthy weight and reducing your risk for many diseases through diet. Brandi Matous, MS, RD, LD – Vice President of Hospitality Services at Medical City Denton shares important tips on making good food choices.
Choose these healthier options
- Beef and pork graded “choice” or “select.”
- White meat from chicken or turkey.
- Lean ground beef and turkey .
- Cold water fish (salmon, mackerel, tuna).
- Cheese labeled low-fat or 95% fat free.
- Fat-free (skim) or low-fat (1/2%, 1%) milk.
- Fat-free or non-fat yogurt.
- Canola or olive oil; liquid margarine and canola or olive oil-based salad dressing.
- Fat free or low fat mayonnaise and salad dressings.
- Include an assortment of deeply colored fruits and vegetables.
- These fruits and vegetables are high sources of phytochemicals
- Cruciferous vegetables – broccoli, cauliflower, cabbage
- Garlic, onion, green tea, citrus fruits, tomatoes, berries, ginger and ginseng.
- Fresh or frozen fruits and vegetables are better than canned or juices
- Whole grain breads, pastas, crackers, muffins, rolls, and bagels.
- Whole grain and bran cereals, grits and oatmeal.
- Brown rice and wild rice.
- Beans, lentils and peas.
- Corn tortillas.
- Potatoes and sweet potatoes
Limit these foods
- Meats high in fat like bologna, salami, hot dogs, bacon, sausage, hot links, ribs, regular ground meat, organ meats (liver, heart, kidney).
- Regular cheese.
- Whole and 2% milk.
- Regular yogurt.
- Lard and shortening; coconut, palm, palm kernel, corn, safflower, sunflower and soybean oils.
- Real butter and stick margarine.
- White flour and sugar.
Using these guidelines and reading nutrition fact labels will increase your knowledge on healthy eating and help you make informed decisions about what you are consuming. As always if you have any questions, contact your family physician. Eat smart, feel great!