How can I eat a healthy diet?

How can I eat a healthy diet?

Following a healthy eating plan and staying physically active are the keys to achieving a healthy lifestyle. But exactly what does "healthy eating" mean?
The answer is found in the Dietary Guidelines for Americans of the United States Department of Agriculture (USDA) and the Department of Health and Human Services (of which the National Institute on Aging is a member). According to the Guidelines, a healthy diet complies with the following:

• Emphasizes vegetables, fruits, whole grains, and low-fat or low-fat milk and dairy products

• Includes low-fat meats, poultry, fish, beans, eggs and nuts

• It is low in saturated fats, trans fats, cholesterol, salt and in added sugars

• Balances calories from meals and beverages consumed with calories burned through physical activity, in order to maintain a healthy weight
ChooseMyPlate.gov, an Internet site developed by the USDA, offers customized food plans, tools to help you plan and evaluate your food choices, tips to help you choose sensible choices from each of the food groups, and to get the most nutrition of the calories you consume.
Tips to eat healthy

Here are some recommendations to eat healthy:

• Eat a variety of fruits and vegetables. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, including fiber, folate, potassium and vitamins A and C. Some examples are green spinach, orange sweet potatoes, black beans, Yellow ears of corn, purple plums, blueberries, red watermelon and white onions. Consume them with your meals or as snacks. If possible, do not peel fruits and vegetables. For example, eat the shell when eating a baked potato and eat apples, pears or unpeeled peaches, as snacks. Do not forget to wash fruits and vegetables before eating them.

• Eat a diet rich in foods that contain fiber, such as beans, fruits, vegetables, and whole-grain foods. Breakfast is a good time to enjoy foods that contain fiber. For example, try whole grain cereals or cereal bran that do not contain sugar and add fruits such as strawberries, blueberries, raspberries, blackberries or bananas.

• Season your meals using lemon juice, herbs or spices, instead of using butter and salt.

• primarily in foods that come from sweet and salty cookies, in lusters, in margarines and in popcorn ready to prepare them in the microwave).

• Choose and prepare foods with little salt.

• Choose low-fat cuts of meat and poultry. Trim extra fat and remove skin from chicken and turkey before cooking. Instead of frying, try roasting, roasting, baking, steaming, microwaving or boiling.

• Achieving and maintaining a healthy weight are important things for your health and general well-being. The "energy that goes in" refers to the calories from the foods and drinks that you consume each day, and the "energy that goes out" refers to the calories. Your weight will stay the same when the calories you eat and drink equals the calories you burn.      On the other hand, you will gain weight when the amount of calories you eat and drink is greater than the amount of calories you burn. Physical activity can help you achieve and maintain a healthier weight.

• Be careful with the size of your portions. Controlling portion sizes helps you limit your calorie intake, especially when you eat foods that are high in calories. 

Drink enough fluids

It is important to drink enough fluids to keep your body functioning properly. This is especially true for older adults, because they often do not feel thirsty even when their bodies need fluids. Drinking enough fluids every day is essential for those who exercise regularly, consume large amounts of protein, use laxatives or live in areas with high temperatures. However, check with your doctor if you have been told to limit the amount of fluid you drink.

Take enough fluids such as water and other drinks without added sugar Ask for foods such as salads with low-fat meats, low-fat or low-fat cheeses, and other added ingredients.Escoja un aderezo de ensalada sin grasa o Low fat and ask to be served separately to control the amount you use.

• Choose foods with a sauce made with tomatoes instead of a white sauce or a cream sauce. White sauces or cream-based sauces are usually prepared with butter, milk and cream, and are high in calories and saturated fat. Sauces made from tomatoes usually contain more vitamins, less fat and fewer calories.

• Choose foods that have been baked, roasted, stewed, grilled, steamed, fried or boiled instead of fried. When using these methods little or no fat is added.

• Avoid "special sauces". Ask them not to cover their dish with butter or whipped cream.

• Control the portions: do not eat the super large sizes; ask for a "small" size or share a portion.

• Ask to prepare the food without salt and do not add salt when it is served.

• Drink water, skim or low-fat milk or other beverages without added sugars.

• Instead of French fries, try a small roast potato, a small salad with a low-fat or low-fat dressing, or fruit.

• Ask for something from the menu instead of the buffet, which allows you to fill your plate with "everything you can eat".

What are dietary supplements?

Dietary supplements are substances that you can use to add nutrients to your diet or to reduce the risk of developing health problems such as osteoporosis or arthritis. Dietary supplements come in the form of pills, capsules, powders, gelatinous tablets, extracts or liquids. They may contain fiber, vitamins, minerals, amino acids, herbs or other plants or enzymes. Sometimes, the ingredients in dietary supplements can be added to foods, including beverages. It is not necessary to have a prescription to be able to buy most of the dietary supplements.

Some advertisements for dietary      supplements appear to promise that they will make you feel better, prevent you from getting sick or even help you live longer. Sometimes, there is very little solid scientific research, if there is at all, to support these claims.

Are dietary supplements safe?

Although dietary supplements can help certain people, sometimes supplements can be harmful. For example:

• Taking a combination of supplements, using supplements in conjunction with prescription drugs or over-the-counter medications, or using them in place of medications prescribed by your doctor, can result in harmful and even life-threatening side effects. Pay attention to all warnings about these products.

• For example, both vitamin E and herbal supplement ginkgo biloba can dilute blood and increase the likelihood of blood loss occurring. It is important to notify your doctor about vitamins, minerals, herbs and any other supplements you are taking, especially before surgery.

Do I need to take a supplement?

Eating healthy foods is the best way to get the nutrients you need.fiber, folate, potassium and vitamins A and C.

People who eat the recommended amount of a nutrient at meals and do not have problems absorbing that nutrient will not get any additional health benefits if they take the nutrient as a supplement. For example, people who eat enough fruits and vegetables do not need additional vitamin C.

However, certain dietary supplements can help some older adults by providing them with specific nutrients they need that they can not get from their daily diet. B12 Supplements that contain those nutrients help them stay healthy.
Talk to your doctor or a certified dietetics specialist to find out if you need to take a supplement. Together, they can review your diet, the prescription medications you take and your health needs, and decide whether taking a supplement is right for you.