For your heart health , pick from the many low-fat or fat-free choices in the dairy group. Choosing fat-free or low-fat milk and yogurt, as well as lower-fat cheese, gives you important vitamins and minerals , with less fat.
See more dairy equivalents. Oils are high in calories, but they are also an important source of nutrients like vitamin E. For adults age 51 and older, the daily allowance for women is 5 teaspoons of oil and, for men, 6 teaspoons. If possible, use oils instead of solid fats, like butter, when cooking.
Measuring your daily oils can be tricky—knowing what you add while cooking or baking is one thing. But, oil is naturally part of some foods. See more oil equivalents. It also allows for some calories from foods and beverages that are not nutrient-dense, such as sweetened cereals, sodas, and alcoholic drinks. Read the ingredient list to see if the food you are eating has added sugar. Some key words to look for are: brown sugar, corn sweetener, corn syrup, dextrose, fructose, and high-fructose corn syrup.
These fats occur naturally in some foods, but they are also added to foods such as baked goods and potato chips. Also, keep trans fat intake as low as possible. Trans fats are harmful and are being removed from the food supply. As for alcohol , it is not nutrient-dense and is not part of the healthy eating patterns recommended in the Dietary Guidelines. Red meat includes beef, lamb, venison and pork, all of which can form part of a healthy diet.
Processed meat is meat that has been preserved by smoking, curing, salting or adding preservatives. Eating too much red and processed meat can increase the risk of bowel cancer. Try to cut back if you eat more than 90g around 3 slices of roast meat of red and processed meat a day.
Some types of meat are higher in fat, especially saturated fat. Eating lots of saturated fat can increase blood cholesterol levels which increases the risk of developing heart disease and stroke. Always try to choose lean cuts of meat with less visible white fat. Some fat in our diet is essential but most of us eat too much.
Plant-based oils like vegetable, rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter. Some fats are healthier than others but all fats have a lot of calories — limit them in your diet to help stay at a healthy weight. Food and drink high in fat, salt or sugar include chocolate, cakes, biscuits, savoury snacks and full-sugar soft drinks.
In Scotland, most of us eat too much sugar — in fact, we need to reduce the amount of sugar we eat by two-thirds. Too much sugar increases the risk of tooth decay and obesity. The body constantly loses fluid through breathing, sweating or going to the toilet and therefore this needs to be replaced. Aim to drink glasses of fluid each day to help keep the body hydrated. Water, lower fat milk and sugar free drinks, including tea and coffee all count.
Choose sugar free options instead of sugary drinks. Limit consumption of fruit juices and smoothies to no more than a combined total of ml per day, because they are high in sugar. Alcohol contains lots of calories, however the amount of calories an alcoholic drink contains depends on the type of alcohol, the amount served and what mixers are added.
As an example, 1 pint of lager or a ml glass of wine contains around calories while a 25ml shot of spirit contains around 56 calories. To minimise the health risks associated with drinking alcohol, consumption should be limited to no more than 14 units per week for men and women. Compare nutrition information on package labels and choose products with the lowest amounts of added sugars and sodium. Look for vegetables without salty sauces and fruits packed in their own juices or water instead of heavy syrup.
Drain and rinse canned produce and beans. Avoid sweetened juice and juice drinks. Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
Nutritionists break the vegetable food group down into five subgroups based on their nutrient content. These five subgroups include dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas and others.
The beans and peas group count as both a protein and a vegetable. Stephanie Chandler is a freelance writer whose master's degree in biomedical science and over 15 years experience in the scientific and pharmaceutical professions provide her with the knowledge to contribute to health topics. Chandler has been writing for corporations and small businesses since In addition to writing scientific papers and procedures, her articles are published on Overstock.
By Stephanie Chandler Updated December 27,
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