Nutrition 101: Eating for Good Health

Health minded consumers are becoming well acquainted with the food pyramid, which is found on many food labels these days. The food pyramid provides guidelines for healthy eating, but only if you make good choices within each food group. People who are trying to prevent or reverse artery disease, and anyone concerned about weight control, will want to be especially careful to limit empty calories, as well as foods high in harmful fats. Following are a few basic guidelines for making heart-healthy choices.

Eat plenty of whole grain carbohydrates, especially those high in fiber

Carbohydrates, including those found in grains, cereal, pasta and baked goods, form the base of the food pyramid. Best choices are high in fiber and low in added fats, especially saturated fats and sugars. Try whole grain cereals and breads. High fiber brown rice and products prepared from whole grains, such as taboule, are available in many grocery stores and restaurants.

Eat plenty of fruits and vegetables

Shoot for the high end of recommended servings for fruits and vegetables, which are three to five servings of fruits per day. Don't worry if you eat more, as long as your choices consist mostly of fruits and vegetables without added sugars or sauces that are high in saturated fats (such as butter or cheese sauces). Choose baked potatoes over french fries. Fruits contain more fiber and nutrients than fruit juices. Avocados and olives have heart-healthy fat and can be included in a heart-healthy diet in moderation.

Look for low and non-fat dairy products

Whole milk, cream and their products are high in saturated fat, which increases risk for heart disease. If you do not consume dairy products, be sure to include other sources of calcium, vitamin D and magnesium in your diet.

Go for variety in the protein group

Limit protein selections that are high in saturated fats, such as high fat meats and poultry, but freely include high fat fish, such as salmon, since this type of fat reduces heart disease risk. Many health experts advise eating fish once or twice a week. The same advice applies to nuts and seeds, such as walnuts, almonds, sunflower and sesame seeds, etc. Since these foods are relatively high in calories, they need to replace other foods, such as meat; simply adding these foods to your diet may result in weight gain. Legumes (beans) are high in protein, fiber and many vitamins and minerals, and have no fat. Try lentil or other bean soups, and add beans to your salads and casseroles.

Reduce intake of foods high in saturated and trans fats

Foods high in saturated fats are commonly found in the milk and meat groups, although certain plant oils, such as coconut and palm oil, are also high in saturated fat. In the milk group, look for skim milk and nonfat dairy products, such as nonfat yogurt and nonfat cottage cheese. Small amounts of regular cheese and low-fat cheese can be used for flavoring, such as small portions of cheese crumbled onto a salad.

Trans fats are found in any product containing hydrogenated oils, especially some margarines, some peanut butters, salad dressing and baked goods. Trans fats have the same negative health effects as saturated fats and should be kept to a minimum in the diet.

Healthy fats can be included in your diet

Choose healthful sources of dietary - fat nuts and seeds, avocados, plant oils, such as olive and flaxseed oil, and fish. These foods contain fatty acids that are essential for good health. In moderation, these fats also reduce heart disease risk.

Get regular physical activity

Try to get at least 30 minutes of moderately vigorous physical activity each day. Balance calorie intake with exercise to maintain a healthy weight.