Simple Changes for Healthful Eating Choices

You don't have to throw out all the food in your refrigerator or stop going to your favorite restaurant if you want to start eating healthier, small and simple changes could be all that you need to start towards your goals for more healthful eating.

This article highlights the simple and easy changes you can make when shopping at the grocery store or ordering at a restaurant and foods that you can choose that have a high nutritional value.

Grocery Store Choices

• Try brown rice instead of white rice and buy whole wheat bread instead of white.
• Stock up on veggies and fruit and use these cut up as a snack at work, or when you go out.
• Buy only nonfat or 1 percent milk, and low- or nonfat yogurt, sour cream, and other dairy products.
• Buy oil (olive or canola) for cooking instead of butter, margarine, or lard.
• Choose herbs, spices, and other low-sodium seasonings to flavor food.
• Buy low-sodium canned goods (soups, vegetables, and beans).
• Buy low-fat mozzarella and lots of fresh veggies and make your own pizza.

Choose Foods That Pack a Punch

Did you know that ounce for ounce blueberries contain more antioxidants that any other fruit or vegetable? There are many foods that contain an amazing amount of certain vitamins, minerals, or fiber for their size.

Most of the very nutritious foods are very brightly or deeply colored. Use that as a rule of thumb when shopping for and eating foods.

Some colors can indicate certain vitamins and minerals that are in the food. For example, carotenoids give foods like carrots and sweet potatoes their orange color and indicate that the food is rich in vitamin A. Dark green vegetables such as broccoli and spinach are often good sources of vitamin K.

Here are some small foods that are big on nutrients:

• spinach
• eggs
• tofu
• sweet potatoes
• broccoli
• tomatoes (canned or fresh)
• blueberries
• flaxseeds
• nuts

Fast-food, Restaurant and Convenience Food Choices

Fast foods, restaurant foods, and convenience foods (such as packaged macaroni and cheese) often contain high amounts of fat and salt (sodium). In moderation, these foods can be part of a healthy diet.

Fast Foods and Convenience Foods

• Don't "supersize" your order.
• Don't make it a habit. Eat these foods in moderation; don't let them become a regular part of your diet.
• Eat "combination" foods that represent many food groups. When you have a pizza, for example, chicken or Canadian bacon would be considered one or more servings from the meat group, cheese would represent one or more servings from the dairy group, vegetables would be one or more servings from the vegetable group, and the crust would count as one or more servings from the grain group.
• Create combination foods. At a fast-food restaurant, when buying a hamburger, add a salad or a piece of fruit, and order milk or water instead of a soft drink.
• If you order a salad, don't use a lot of dressing because dressing provides the fat content that you may be trying to avoid.
• Vary what you eat. Don't have the hamburger every time; instead, try different meals. For example, try a grilled chicken sandwich, wrap, or salad.
• Is it fast food? Although we don't think of "sit down" chain restaurants as fast food or convenience food, they have many of the same food choices, and the same care should be taken in choosing your meal.
• Think about it. Most of the time, people don't plan their fast-food or convenience meal until they buy it. Think about how you want to make the meal more nutritious before you order or buy the food.

Restaurants Food Choices

The following tips will help you cut back on fat and calories in restaurants:

• Watch portion sizes. Share an entree or take part of your food home to eat as another meal.
• Order foods that are broiled or poached rather than fried or breaded.
• Cut back on the amount of butter or margarine used on bread.
• Order sauces, gravies, and salad dressings on the side and use as little as possible.
• When ordering pasta dishes, choose tomato-based sauces rather than cream-based sauces.
• Share appetizers, desserts, and even entrees with your dining partner.
• Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon.
• Choose whole-grain breads and cereals, whole-wheat pasta, brown rice, beans, and lentils.
• Ask for flexibility. Restaurants recognize their customers' changing tastes and preferences and often will work with you to change portion sizes and modify menu choices. For example, it is often possible to substitute vegetables or a baked potato for french fries or to ask for meals without butter.

Once you start recognizing healthy food choices, you can make small changes and substitutions on your own. You'll see that healthy eating can be simple, delicious, and convenient.