The majority of Americans need to increase the amount of calcium, potassium, vitamin D and dietary fibre they consume. Fruits, vegetables, whole grains, dairy and protein are all part of a healthy diet. This page contains a few easy and quick tips for making healthy food choices.

Background

Consistently choosing healthy food and drinks is the key to good nutrition. Healthy eating patterns may include foods that reflect cultural traditions and budgetary concerns, as well as food and beverage preferences.

Healthy eating is based on fruits, vegetables and whole grains. Dairy products include lactose-free milk, low-fat milk and fortified beverages. Plant-based drinks do not provide the same nutrition as soy and animal milk. The best sources of protein are seafood, poultry, lean meats, eggs, beans, lentils, soy products, and nuts and seeds.

According to the American Dietary Guidelines, most Americans need to consume more fibre-rich foods, as well as calcium, vitamin D, and potassium. We also need to reduce our intake of added sugars, saturated fats, and sodium. Here are a few ways to start.

Bump Up Fiber

Fibre is good for our digestive system and keeps us feeling fuller. It also helps lower cholesterol and blood sugar. Fibre is found in fresh fruits and vegetables, as well as whole grains, beans, nuts, and seeds.

Try this to boost fibre:

• Cut raw vegetables into quick snacks.
• Start the day with whole-grain cereals like oatmeal.
• Bulgur or quinoa-based foods are also rich in fibre.
• Add berries, almonds, pumpkin seeds or other toppings to your cereal.
• Half a cup of lentils or beans can be added to a salad for texture and flavour.
• Fresh fruit is a great addition to any meal or dessert.

Increase calcium, vitamin D

Together, calcium and vitamin D promote optimal bone health. Our bodies can produce vitamin D from sunlight. Some people have difficulty producing enough vitamin D, and too much exposure to the sun can cause skin cancer.

This essential nutrient is often added to foods and beverages. Calcium and vitamin D are found in many foods.

Try this to increase your calcium and vitamin D intake:

• With your meal, drink a dairy beverage fortified with calcium.
• Once a week, add sardines to your lunch.
  • Salmon canned in cans is also a great choice.
  • The calcium content of sardines and salmon bones is higher than that of these products without bone.
• You can cook with spinach, collards, mushrooms, bok Choy, and Taro Root.
• Find foods fortified with vitamin D and calcium.
  • Some of the fortified foods include orange juice, some whole grain cereals, and soy beverages.
  • Be sure to check that they do not contain added sugar!

Add more potassium

Potassium is essential for the proper functioning of kidneys, muscles, nerves, and heart. Lack of potassium can cause high blood pressure and calcium depletion in bones and kidney stones.

Some people with kidney disease or those taking certain medications could have too much potassium. Most Americans need to consume more potassium. Food sources of potassium.

Try this to add more potassium:

• Try out new recipes using beets or lima beans.
• Drinks high in potassium are available.
  • 100% orange, prune, or pomegranate juice.
  • Low-fat milk and fat-free kefir.
• Snack on a banana.

Limit sugar added

Sugar added to your diet is linked to obesity, diabetes type 2, and heart disease. Sugars and syrups are added when foods or drinks are processed.

Many names, including dextrose and fructose, cane syrup, corn syrup, and dextrose, are known as sugars added. Honey, maple syrup and table sugar are all added sugars. Sugary drinks can be a source of added sugars.

Try this to limit the amount of sugar added:

• Water is better than sugary drinks.
  • For more flavour, add berries, slices of lemon, lime or cucumber.
• Sweeten your cereals or yoghurt with fruit.
• Avoid sugary drinks, snacks and sweets.
  • Drink water instead and munch on fruit and vegetable slices.
• Skip the syrups and whipped cream at coffee shops.
  • Instead, add a fortified low-fat soy beverage or one that is unsweetened and without added sugar.
  • Black coffee is a great way to get back on track.
• Nutrition labels.
  • Select foods that contain no added sugar or less.
  • You can add slices of lemon or lime to your water for extra flavour.

Replace saturated Fats

You can protect your heart by replacing saturated fats with unsaturated fats. Saturated fats are found in fatty meats and dairy products such as full-fat cheese and milk, butter and cream cheese.

It is important to consume fats in order to get energy, build healthy cells and absorb certain vitamins and minerals. Unsaturated Fat is Better for Us Than Saturated Fatt. Look at common sources of unsaturated and saturated fat.

Try this to replace saturated fats:

• Replace whole milk with low-fat yoghurt and avocado in a smoothie.
• Spread nuts or seeds instead of cheese on salads.
• As a protein source, use beans or seafood rather than processed meats or meats high in fat.
• Use oil in place of butter or margarine.
  • You can use olive, sunflower, peanut, canola or peanut oil.
• Reduce the fat content of milk and cheese by switching to low-fat or fat-free versions.

Reduce sodium

Overconsumption of sodium increases your risk for high blood pressure, stroke, and heart attack. Packaged and prepared foods account for more than 70% of sodium consumed by Americans. Salt is the main source of sodium, even though it comes in many different forms. Check out the top sodium sources.

Try this to reduce sodium intake:

• Add flavour to your food with alternatives to salt.
  • Lemon juice squeezed into a glass.
  • No-salt spice mixes.
  • Fresh herbs
• Reduce your consumption of processed and prepackaged foods high in sodium.
  • Breads, pizzas and deli meats are all foods that contain high levels of sodium.
• You can find low-sodium foods by reading the Nutrition Facts Label.
• Purchase unprocessed foods to cook at home without adding salt.
  • Fresh or frozen vegetables are good options.

Choose a wide range of colours.

It is a good idea to include a variety of colors on your plate. Oranges, tomatoes, dark leafy greens, and even fresh herbs are loaded with vitamins, minerals, and fibre.

Try this to get a wide variety of healthy food:

• Sprinkle fresh herbs on a salad or over whole-wheat spaghetti.
• Use fresh tomatoes and fresh herbs to make a sauce.
  • Start with tomatoes in a can without salt.
• To add colour and nutrition to your stews or omelettes, dice your vegetables.
  • Onions, peppers, and broccoli are all great choices.
• Add your favourite fruits to low-fat yoghurt.