How To Eat A Healthy Diet
Eat these: Whole wheat bread Bulgur Oatmeal Whole grain pasta Brown Rice Quinoa Stay away from: White bread White pasta When looking at the ingredients, if you see enriched wheat flour don't buy it!
Broccoli Spinach Kale Collard greens Mustard greens Romaine lettuce Turnip greens Corn Green peas Green lima beans Potatoes Plantains Water chestnuts Squash Carrots Pumpkin Red peppers Sweet potatoes Tomatoes Black beans Black-eyed peas (mature, dry) Garbanzo beans (chickpeas) Kidney beans Lentils Navy beans Pinto beans Soy beans Split peas White beans Green beans Cucumbers Avocados Brussel sprouts Celery Onions Okra Bean sprouts Asparagus Zucchini Potatoes
Apples Apricots Bananas Cherries Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Nectarines Oranges Peaches Pears Papaya Pineapple Plums Prunes Raisins Tangerines Strawberries Blueberries Raspberries Cantaloupe Honeydew Watermelon
Eat these: Fish Poultry Beans Nuts Limit these: Red meat Cheese Avoid these: Bacon Sausage Cold cuts Other processed meats
Drink: Water Tea Coffee Try not to add sugar or add a minimal amount! Limit: Milk (1-2 servings a day) Juice (1 small glass a day) Avoid: Any sugary drink
Use healthy oils while cooking like: Olive oil Canola oil Vegetable oil Soy oil Corn oil Sunflower oil Peanut oil Limit: Butter Avoid: Margarine
When buying foods at the grocery store, read the ingredients. Don't buy foods that contain:
High fructose corn syrup
Hydrogenated oils or partially hydrogenated oils
Sodium nitrate and sodium nitrite
Monosodium glutamate
Artificial flavoring
Enriched wheat
Potassium Benzoate and Sodium Benzoate
Artificial coloring
Acesulfame-K
Sucralose/Splenda
Aspartame
BHA and BHT
Propyl Gallate
Soy Lecithin
Potassium Sorbate
Polysorbate 80
Works Cited:
Harvard School of Public Health. "Healthy Eating Plate & Healthy Eating Pyramid." 2014. Harvard School of Public Health. 13 April 2014 <http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/>.Torres, Marco. "20 Ingredients To Memorize and Avoid In Any Food You Consume." 4 March 2013. Waking Times. 13 April 2014 <http://www.wakingtimes.com/2013/03/04/20-ingredients-to-memorize-and-avoid-in-any-food-you-consume/>.United States Department of Agriculture. "Choose My Plate." ChooseMyPlate.gov. 13 April 2014 <http://www.choosemyplate.gov/>.
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