Making Healthy Food Choices

For many people, the way they eat has become less of a choice and more of a habit. We gravitate toward foods we know taste good instead of those which are healthy and nourishing. But only by learning to make healthy choices, whether you're cooking at home or eating out, you can enjoy the benefits of a healthy life.

People are constantly bombarded with conflicting information about what's healthy and what's not. With all these choices and information, it is not inevitable that people will end up confused. The good news is that healthy eating doesn't have to be complicated. Healthy eating does not mean depriving yourself of good food. It is simply providing one's body with all of the nutrients it needs to remain healthy and prevent illness. Here are a few tips for you to always make healthy choices:

• Choose healthy fats: Healthy fats are unsaturated fats (mono and poly) and omega-3 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. Unhealthy fats are saturated fats and trans-fatty acids (trans fats), like butter and margarine. Eating too many unhealthy high-fat foods not only adds excess calories, but can also increase your risk factor for diseases like heart disease, diabetes and certain types of cancer.

• Avoid processed food: Any food item that comes in a box, bag, or carton is processed. You should always avoid it because it is high-calorie and low-quality food. Avoid eating highly processed foods that contain too much junk, like high-fructose corn syrup, saturated fat, or salt. The closer a food is to its original form the better.

• Prefer fruits and vegetables: Fruits and vegetables are naturally low in fat, and are packed with fiber, vitamins and minerals. They also add flavor and variety to your diet. Choose fruits and vegetables with deeply colored flesh such as blueberries, tomatoes, mangoes and dark leafy greens.

• Avoid sugary drinks and foods: Cutting back on beverages and foods with added sugar can help you to lower your total calorie intake and help control your weight. These foods just provide empty calories with little to no vitamins and minerals.

• Choose healthy carbs: Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. Choose healthy carbohydrates like whole grains, whole wheat flour, whole grain breads, beans, fruits, and vegetables for long lasting energy.

• Eat in moderation: Eating in moderation and eating a healthy balanced diet makes you feel great. On the other hand, eating when our bodies don't really require food can easily lead to overeating. And overeating can lead to health problems related to being overweight.

• Small portion sizes: If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. When you fix your meal, purposely use the smallest dinner plate you have. Eat slowly to digest your food completely. Pay attention to your hunger and fullness levels; your body knows when it has had enough.

• Watch your salt: Sodium in the salt is a major contributor to high blood pressure. Try to enjoy foods without adding salt at the table, and flavor foods with vinegar, garlic, lemon, herbs and spices. Choose unsalted popcorn, nuts and crackers.

• Read labels: Make reading food labels a habit. This will help you choose foods more wisely. Here you can find out the amount of fat, calories, carbohydrates, sodium and protein per serving.

These easy ideas are ones that anyone can implement to help them stay on the right track with their eating habits.

It's clear that the more healthy food choices you make the healthier you'll feel. Enjoy your health and keep moving forward with top quality food and the best healthy eating habits.