Healthy Food

By Melanie Munn

Are you tired of the same old meals you eat everyday? Sick of the unwanted fat, empty calories and high-sodium content of fast foods? Don't you wish there was a better way to eat to make you healthy and happy? The world may not be perfect but that doesn't mean you have to settle for imperfect meals.

The secret lies in healthy eating habits. Once cultivated, these habits will ensure that you get the nutrition you need without the extra fat, sodium and calories. To start eating right, here are some practical pointers to follow:

Go for variety. Bored by your diet? Eat a variety of foods every day. That way, eating becomes a pleasurable experience and not simply a mechanical process to fill your stomach. When planning meals, include foods from the different food groups. Your plate should have healthy servings of fruits, vegetables, grains, low-fat dairy products, lean protein foods, nuts and seeds.

Think smart. Go for meals that are easy to prepare and readily available. This will make food shopping and preparation a breeze and light on your pocket. In truth, no one will stop you from eating that exotic dish you like. But if you have to travel far to make it, you'll be wasting a lot of time and money. Foods that are in season are cheaper and better.

A good rule of thumb to remember is a healthy menu requires healthy ingredients. When visiting your local grocer spend more time in the produce section rather than the snack food aisle. Purchase fruits and vegetables which are ripe or close to being ripe. This ensures freshness and nutritional benefit. Also pick whole grain rather than processed and bleached products. Dairy should always lean toward low or no-fat. Try not to get drawn in to the candy, soda or junk food aisles.

Cook with less fat, sugar and salt. Reducing the amount of fat, sugar and sodium you use won't make your meals taste bad. There are plenty of healthy substitutes that can add flavor to dishes without affecting the way they taste. For baked goods, for instance, cut the need for butter or oil in half and replace these with unsweetened applesauce or prune puree. Use less sugar by adding spices or flavorings to bring out the sweetness of foods. Salt can also be eliminated from most foods, soups and salads.

"Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup," suggests the Mayo Clinic.