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Healthy Food Guide

    Healthy Food Guide icon

    Healthy Food Guide

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    DOWNLOAD  $10.15



    Making Healthy Food Choices

    “The healthy man is the thin man. But you don’t need to go hungry for it: Remove the flours, starches and sugars; that’s all.”

    When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level, and improve the way your body functions on a daily basis.


    **Why is healthy eating important?

    ** How to make healthy food choices?

    ** Is it necessary to make healthy choices?

    **How to find food food finder

    **How to get food ideas

    **What is food expiration date

    **Quick food delivery

    **How to store food food storage

    ** The value of food food values

    ** Grains
    Whole-grain breads are low in fat; they're also high in fiber and complex carbohydrates, which help you feel fuller longer and prevent overeating. Choose breads whose first ingredient says “whole” in front of the grain, for example, “whole wheat flour” or “whole white flour”; enriched or other types of flour have the important fiber and nutrients removed. Choose whole grain breads for sandwiches and as additions to meals.

    ** Fruits and Vegetables
    Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fiber, vitamins and minerals.
    Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits. Try using nonfat or low-fat versions of these foods. You can also use nonfat or low-fat yogurt or herbs as seasonings instead.

    **Meat, Poultry and Fish
    Beef, Pork, Veal and Lamb
    Baking, broiling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of butter or margarine.
    Trim outside fat before cooking. Trim any inside, separable fat before eating. Select low-fat, lean cuts of meat. Lean beef and veal cuts have the word "loin" or "round" in their names. Lean pork cuts have the word "loin" or "leg" in their names.
    Use herbs, spices, fresh vegetables and nonfat marinades to season meat. Avoid high-fat sauces and gravies.

    Baking, broiling and roasting are the healthiest ways to prepare poultry. Skinless poultry can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of butter or margarine.
    Remove skin and visible fat before cooking. Chicken breasts are a good choice because they are low in fat and high in protein. Use domestic goose and duck only once in a while because both are high in fat.

    Poaching, steaming, baking and broiling are the healthiest ways to prepare fish. Fresh fish should have a clear color, a moist look, a clean smell and firm, springy flesh. If good-quality fresh fish isn't available, buy frozen fish.
    Choose skim milk or low-fat buttermilk. Substitute evaporated skim milk for cream in recipes for soups, sauces and coffee.
    Try low-fat cheeses. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip. Use part-skim cheeses in recipes. Use 1% cottage cheese for salads and cooking. String cheese is a low-fat, high-calcium snack option.

    **Fats, Oils and Sweets
    Eating too many high-fat foods not only adds excess calories which can lead to obesity and weight gain, but can increase your risk factor for several diseases. Heart disease, diabetes, certain types of cancer and osteoarthritis have all been linked to diets too high in fat. If you consume too much saturated and trans fats, you are more likely to develop high cholesterol and coronary artery disease.

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