The food we choose to fuel our bodies plays a significant role in our overall health. By prioritizing nutritious and nourishing foods, we set the foundation for a longer, healthier life. Remember, it's not about how much you eat but the quality of the food you consume that truly matters.
What should I cook with?
Try to avoid using butter or margarine. Using oils high in trans fat can raise your bad cholesterol levels. (1) Instead, try using olive or avocado oil, which are more beneficial for your heart. Olive oil can decrease your bad cholesterol and increase your good cholesterol. (3) Something to keep in mind is that olive oil should be cooked at 374-405 degrees Fahrenheit.
What should my plate consist of?
Vegetables:
This part of your plate is where you can get creative! Try mixing different vegetables to discover which ones you like best or which combinations work well together. It’s an easy and fun way to add variety to meals. Vegetables can be enjoyed either raw or cooked and are available in different forms, including fresh, frozen, canned or dried. They can be served whole, chopped, or blended into a puree.
Below are some new pairings to try:
- Parsnips & Carrots
- Brussel sprouts & Onion
- Broccoli & Cauliflower
Fruit:
Fruits and vegetables should take up about half of your plate. (1) The important thing to remember here is variety. Fresh fruit is always a great option. But, if the grocery store is limited you can try unsweetened canned, frozen fruit, dried or even in the form of 100% fruit juice. Fruit can be enjoyed in many forms, like biting into a crisp apple, blending up a smoothie, or adding sliced berries to your breakfast. (2)
Protein:
This is where you will get your primary source of protein. Fish and poultry, such as chicken and turkey, are excellent sources of protein that are also heart-healthy. An average adult should aim to consume 0.8 grams of protein per kilogram of body weight. (5) Try to limit your intake of red meat, as well as bacon or sausage.
Grains:
This part of your plate is where you will get your carbs. When walking down the bread aisle, try to pick whole wheat. The same goes for pasta; it is better for you and there is not much of a taste difference. Carbohydrates aren’t just bread. You can opt for whole grains such as quinoa, brown rice, or beans. (6) Granola and unsweetened cereal are also great options. Grains are an important part of a healthy diet, providing essential nutrients like fiber, B vitamins, and minerals that support digestion, heart health, and energy levels. (6)
Dairy:
Dairy products, including milk, yogurt, cheese, lactose-free milk, and fortified soy-based milk and yogurt, are excellent sources of protein, calcium, and Vitamin D. (1) Yogurt is a good option that contains healthy bacteria for your gut and can help with digestion. (1)
What are good protein options for Vegetarians?
Protein can be difficult for vegetarians. Good sources of protein for non-meat eaters can be:
- Beans (black, chickpeas, edamame, lentil)
- Nuts (peanuts, walnuts, hazelnuts)
- Tofu
- Quinoa
- Eggs
If you or someone you know could benefit from individualized nutrition counseling, Medical Nutrition Therapy is available at Watauga Medical Center and Charles A. Cannon, Jr. Memorial Hospital. A referral is required to access these services.
References
(1) Harvard School of Public Health. (2023) Healthy Eating Plate https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
(2) MyPlate. Vegetarian Food Guide https://alliedhealth.llu.edu/sites/alliedhealth.llu.edu/files/docs/myplate-vegeterian-food-guide.pdf
(3) Mayo Clinic Health System. (2024) Are you getting enough protein? https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
(4) Harvard School of Public Health. (2023) Carbohydrates https://nutritionsource.hsph.harvard.edu/carbohydrates/
