Three Steps Toward Healthy Eating


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Most people know that eating healthier involves having more of what's good for you and less of what's not. But experts claim that Americans still struggle to eat right. Here's a simple three-step plan to help.

1. Focus on fruits and vegetables.
Only about 11 percent of Americans eat the recommended 2 cups of fruits and2.5 cups of vetables a day, according to an American Journal of Preventive Medicine study. One simple fix is to add fruits and vegetables to foods you already eat. For example, try topping pizza with peppers, zucchini, and mushrooms.

2. Make half your grains whole.
Substitute whole grains for refined ones to get the daily 3-ounce serving advised by U.S. dietary guidelines. One slice of bread equals about a 1-ounce serving. Try whole grain rolls, bagels, or pitas instead of white bread.

3. Cut back on the culprits.
Saturated fat, trans fat, sugar, and salt can derail your diet. Look for low fat, reduced sodium, and sugar free versions of your favorite foods. Here are a few more tips to help:

• If you eat beef, get a lean cut and eat less of it. Each day, you only need about 5 t0 6 ounces of food from protein sources.
• Keep the chicken but lose the fat by trimming the skin and choosing broiled or grilled.
• Switch to low or nonfat frozen yogurt or ice cream.

Eating healthier, coupled with a regular exercise program, can help to improve your overall health. It can also help to reduce and or maintain your weight and cholesterol levels.

Copyright © Neil Harper
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