Healthy eating tips for 2020

Friday, January 24, 2020 - 01:00

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T&C

Eat a variety of fruit and vegetable servings every day. Dark green, deep orange, or yellow fruits and vegetables are especially nutritious. Examples include spinach, carrots, peaches, and berries.
Eat a variety of grain products every day. Include whole-grain foods that have lots of fiber and nutrients. Examples of whole grains include oats, whole wheat bread, and brown rice.
Eat fish at least 2 times each week. Oily fish, which contain omega-3 fatty acids, are best for your heart. These fish include tuna, salmon, mackerel, lake trout, herring, and sardines.
Stay at a healthy weight by balancing the amount of calories you eat with the activity you do every day. If you want to lose weight, increase your activity level to burn more calories than you eat.
Eat foods low in saturated fat and trans fat . Try to choose the following foods: Lean meats and meat alternatives like beans or tofu. Fish, vegetables, beans, and nuts.Nonfat and low-fat dairy products. Polyunsaturated or monounsaturated fats, like canola and olive oils, to replace saturated fats, such as butter.
Read food labels and limit the amount of trans fat you eat. Trans fat raises the levels of LDL (“bad”) cholesterol and also lowers high-density lipoprotein (HDL, or “good”) cholesterol in the blood. Trans fat is found in many processed foods made with shortening or with partially hydrogenated or hydrogenated vegetable oils. These foods include cookies, crackers, chips, and many snack foods.
Limit sodium. Most people get far more sodium than they need. Try to limit how much sodium (salt) you eat. For good health, less is best. This is especially important for people who are at risk for or already have high blood pressure. Try to limit the amount of sodium you eat to less than 2,400 milligrams (mg) a day. If you limit your sodium to 1,500 mg a day, you can lower your blood pressure even further. And if you can’t reach these goals right now, try to eat 1,000 mg less sodium a day than you are now eating.
Limit alcohol intake to 2 drinks a day for men and 1 drink a day for women.
Limit drinks and foods with added sugar.