Make Healthy Food Choices

Food plays an important role in our lives. Understanding our body requirements and adapting our lifestyles with healthy food options that provide vital nutrition and energy can go a long way in maintaining good health. This has assumed more importance today on account of the deteriorating diet patterns, especially that of growing kids. Keep obesity, high cholesterol and other diseases such as anemia and osteoporosis at bay by choosing healthy food substitutes.

Nutrition from food:
The body needs vital vitamins, minerals, amino acids and certain fatty acids, as it cannot prepare them. Healthy food components indicate a judicious blend of food that provides carbohydrates, calcium, fats, proteins and other trace elements. Caloric needs vary according to age and activity levels. Supplemented with the right type of physical activity, health food promotes a productive lifestyle, one that is healthy and full of zest.

Here are some tips for healthy eating:

1. Coconut is high in saturated fat; olives and avocados are high in monounsaturated fat and calories. Use these items sparingly to avoid getting too many calories from fat.


2. When vegetables, grains or legumes are cooked or processed, saturated fats or cholesterol are often added. For instance, egg yolks may be added to breads or pastas.


3. Canned, processed and preserved vegetables also may contain added sodium. And in some people, too much sodium (salt) can lead to high blood pressure. Some food companies are canning vegetables with less salt. "No salt added" varieties are also available. Look for these in the market or choose fresh or frozen vegetables.


4. Nuts and seeds tend to be very high in fat and calories, but most of the fat is polyunsaturated or monounsaturated (e.g., walnuts, almonds, pecans). Some varieties, such as macadamia nuts, are also high in saturated fat, so check the label. Nuts and seeds don’t have cholesterol and are good sources of protein.