We all strive for good health, which, among other things, means maintaining a healthy weight. And while many of us understand that means controlling portions and regularly exercising, eating less of certain foods — skip that white rice — and eating more of others — grab the Greek yogurt — is also key. It’s also a simpler way of looking at eating, and may even help you in the store when you’re trying to make decisions about the week’s grocery list.
DITCH: Canned soup
Canned soup and other processed foods liked frozen pizza can be loaded with sodium, which contributes to hypertension, a risk factor for heart attack and stroke. According to the Center for Science in the Public Interest, some of the worst sodium offenders are: Swanson’s Hungry Man Roasted Carved Turkey, with 1,620 milligrams in a package; Celeste Pizza for One Original Cheese, with 1,090 milligrams per pizza; and Progress Classics Hearty Tomato Soup, with 1,110 milligrams per cup.
If you’re older than 50, any of these items will put you over or almost at your recommended daily limit of 1,500 milligrams, or a little more than half a teaspoon.
ADD: Oatmeal
Whole grain fiber in cereals and breads takes longer to digest than fiber from processed grains, and gives you longer-lasting energy than pastries and doughnuts do, according to the American Institute for Cancer Research. Oatmeal offers an added bonus: Its soluble fiber helps reduce absorption of LDL or so-called “bad” cholesterol into the bloodstream.
If you’re like most Americans, you probably are not eating enough fiber. On average, we eat only about 15 grams a day, but the recommended daily amount is 25 grams for women and 38 grams for men. Other good sources of fiber are nuts, dried fruit, and fruits with the skin on.
DITCH: Store-bought baked goods
When you’re shopping, don’t reach for that bag of cookies or doughnuts because they most likely contain trans fats, which raise bad cholesterol levels and decrease good cholesterol levels. Trans fats are used to extend the shelf life of certain products, and are found in deep-fried foods like doughnuts and French fries, as well as in store-bought cookies and other baked treats.
While the Food and Drug Administration now requires labeling of trans fats, product packaging might instead say vegetable shortening, partially hydrogenated oils, or hydrogenated oils; they’re still trans fats.
ADD: Tuna
Health experts frequently recommend eating more fish and less meat. While red meat is a primary source of protein in the typical American diet, it’s also a source of animal fat and cholesterol, which are bad for your heart health.
Fish, on the other hand, especially tuna (fresh or canned), salmon, and mackerel, are rich in omega-3 fatty acids, which reduce levels of triglycerides (a blood fat) and slow down the growth of plaque in artery walls, according to the American Heart Association. Omega-3 fatty acids also lower the risk of abnormal heartbeats, which can lead to sudden death. The AHA recommends eating at least two servings of fish per week, especially fish high in omega-3s.
DITCH: White rice
Eating refined grains, like white bread and white rice, triggers a series of physical events that starts with a spike in blood sugar levels followed by an increased insulin response, causing fat to be more readily deposited. Eating high-fiber whole grains boosts insulin sensitivity, helping the body more efficiently use blood glucose, lowering blood glucose levels, and decreasing fat deposits, nutrition experts say.
ADD: Broccoli and beans
Forget the thinking that meals should be built around a meat dish. Today, health experts recommend that the dinner plate comprise two-thirds or more vegetables, fruits, whole grains, or beans, and one-third or less animal protein. The American Institute for Cancer Research calls it the New American Plate and points to research that shows that such a predominantly plant-based diet helps reduce risk of cancer and is an important tool for weight management. It’s also vital in the fight against cardiovascular disease.
DITCH: Cocktails
While moderate alcohol consumption may provide some health benefits, such as reducing heart disease risk, drinking can pack on empty calories and affect your resolve when it comes to resisting high-calorie foods. If you do drink, stick with lower-calorie light beer or white wine. Or better still, drink plenty of water to help you feel full, health experts say. If you do drink, limit it to one drink a day if you’re a woman and two drinks a day if you’re a man, health experts recommend.
ADD: Yogurt
Health experts note that Americans generally don’t get enough calcium, vitamin D, and potassium, so it’s important to eat foods rich in these nutrients, like yogurt and other low-fat dairy products, and vegetables and fruits. (Sweet potatoes and bananas have lots of potassium.) Vitamin D is important for bone and heart health and as an immune system regulator. Calcium also works to maintain healthy bones and helps with weight control. Potassium regulates blood pressure by blunting the effects of sodium.
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