People get twice as much from bread and rolls as they do from snacks such as potato chips and pretzels, the CDC says. (Photo:USA TODAY)
Columbia, SC (WLTX) - Clinical dietician, Lisa Akly, RD, LD, with Palmetto Health's Cardiac and Pulmonary Rehabilitation, says when it comes to getting healthy diet is one of the most important factors.
Diet is not only for your waistline but for your heart. Here are a few tips to help you stay healthy when it comes to selecting your food.
Tips for selecting healthy carbohydrates:
• Limit foods with refined grains and added sugars such as desserts (cakes, cookies, etc.), candies and sugary beverages like soda and tea sweetened with sugar.
• Incorporate more fruits and vegetables in to your eating plan. Select fresh, frozen or canned fruits and without added sugars. When selecting canned vegetables select low sodium or drain and rinse to remove some of the excess sodium.
• Incorporate more beans and legumes in your eating plan. Some examples include black beans, pinto beans, peas and lentils. Beans and legumes are an excellent source of fiber and can also serve as a source of protein that is low in fat and cholesterol-free.
• Milk and yogurt are rich in nutrients. Select low fat milk and yogurt and check ingredient list for added sugars.
Tips for selecting healthy fats:
• Incorporate food sources of foods containing healthy fats into your meal plan such as fish, avocados, nuts, and seeds.
• Reduce intake of fried foods which have a higher fat content. This usually means a higher calorie content which can lead to weight gain and obesity which is a risk factor for heart disease.
• When cooking, select sources rich in healthy fats. Examples include vegetable oils such as olive oil, canola, safflower oil and sunflower oil. Due to their high saturated fat content, limit the use and portion of butter and cheese in recipes.
• Avoid trans-fats as much as possible. Another name for trans-fats is "partially hydrogenated oils." Foods that may contain trans -fats are stick margarines, commercially-baked products, and packaged snack foods. Check the nutrition facts panel and ingredient list on products.
For more information portion size and food groups, click here.
For more information about nutrition and exercise, click here.
For information about Palmetto health, click here.