Beans: Black beans, navy beans, garbanzos, and lentils are good options.
Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
Avoid salted or sugary nuts and refried beans.
Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Healthy eating tip 8: Add calcium for strong bones
Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Good sources of calcium include:
Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
See Calcium & Your Bones: Calcium-Rich Foods, Vitamins, and Supplements for Strong Bones.
Healthy eating tip 9: Limit sugar and salt
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.
Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:
Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.
How sugar is hidden on food labels
Check food labels carefully. Sugar is often disguised using terms such as:
cane sugar or maple syrup
corn sweetener or corn syrup
honey or molasses
brown rice syrup
crystallized or evaporated cane juice
fruit juice concentrates, such as apple or pear
maltodextrin (or dextrin)
Dextrose, Fructose, Glucose, Maltose, or Sucrose
Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.
Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. See Healthy Fast Food for tips on making healthier fast food choices.
Opt for fresh or frozen vegetables instead of canned vegetables.
Cut back on salty snacks such as potato chips, nuts, and pretzels.
Choose low-salt or reduced-sodium products.
Try slowly reducing the salt in your diet to give your taste buds time to adjust.
Healthy eating tip 10: Plan quick and easy meals ahead
Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.
Answered By: Ovilia Fernandes - 1/22/2011