How good to eat, according to nutrition experts

Ask a reputable dietitians or nutrition scientist how you can eat healthy, and they will probably tell you to prevent diet.

A lot of Diets emphasize the limitationWhether it is calories, carbohydrates, fats or something else. And that is not a healthy strategy, said Alison Brown, a food investigator at the National Institutes of Health. Diets like these can ensure that you miss the range of nutrients that your body needs, she said.

A much better way to maintain healthy eating habits, she added is to concentrate on foods that not only feed, but also bring your joy.

That can be a challenge when nutritional storms come and go with apparently increasing speed, and often contradictory advice. Is saturated fat the enemy or not? Are We all have a shortage of proteins? It appears that the best ways to promote healthy eating are also the simplest. Here is how.

1. Prioritize entire foods.

Not all processed foods are unhealthy, but they are often stripped of useful nutrients such as fiber and certain vitamins and minerals, Dr. Brown. And they can contain high levels of ingredients that can be harmful to health, such as added sugars and sodium.

That is why it is best to consume food “as close as possible to how they exist in nature,” said Dr. Brown.

Whole Foods Like fruit, vegetablesnuts, seeds and full grains are packed with many important nutrients. Fiber is for example linked to Reduced risks for heart conditions, type 2 diabetes and certain cancers. And fruit and vegetables – especially leafy vegetables and berries – contain useful connections can reduce inflammation. In one Recent Study From nearly 50,000 women, scientists discovered that those who ate more full grains, fruit, vegetables and legumes were more likely to have a healthy way than those who ate less of those foods.

“The best food has no food label,” says Christopher Gardner, a food scientist and professor of medicine at Stanford.

2. Eat more healthy fats.

In the 1980s it was dominant nutritional advice to eat less fat. Yet researchers to have Since found That not all fats are bad. Eating more unsaturated fats that are found in foods such as nuts, avocados, Fish and olive oilLow -poprotein levels can lower low density (or “bad”) cholesterol in the blood, preventing heart attacks and strokes.

Saturated fats, on the other hand, found in animal products such as meat and dairy products, can increase LDL cholesterol, increasing the risk of heart conditions, Dr. Brown.

You do not have to cut completely saturated fats out of your diet, said Alice H. Lichtenstein, a professor in nutritional science and the policy at Tufts University. But when choosing between healthy and unhealthy fat sources (for example olive oil versus butter), try to choose the healthier.

3. Look out for extra sugars.

While the experts focused on certain foods to eat more, they agreed that you had to limit Added sugars.

Added sugars must make up less than 10 percent of your daily calories, or no more than 50 grams if you use 2,000 calories per day, according to to federal guidelines. The American Heart Association draws up A stricter limit Of no more than 25 grams of added sugars per day for women and no more than 36 grams per day for men.

Diets with many added sugars can increase the risk of heart disease, type 2 diabetes and obesity, in addition to other chronic disorders.

Added sugars are found in many foods, including that you may not expect, such as in the store bought tomato sauces and salad dressings. So they can be a challenge to avoid.

But if you follow the other healthy diet strategies – namely eating more entire foods – you will probably consume less of these sugars, the experts said. For example, the fiber in whole fruit and vegetables can help you stay fuller, longer, and have less chance of reaching sugary snacks, Dr. Brown. And Whole Foods by definition contains no added sugars.

4. Try to cook more.

According to recent government data, American consumers spend a larger part of their income on meals outside the home than to cook groceries for home.

Occasionally there is no harm to eat, the experts said. But research suggests that people who prepare more meals at home are more likely to consume a healthier diet and consume fewer calories, and they are less likely to become obese or to develop type 2 diabetes.

Cooking does not have to be complicated or time -consuming, said Candice Schreiber, a clinical dietician at Ohio State University. You can prepare tasty dishes with the help of simple methods such as roasting or grilling. And prepare meal Can save a lot of time, Mrs. Schreiber said.

When you cook, Dr. guessed Gardner to make fruit and vegetables most of your meal. Instead of a piece of beef with a small side of vegetables, for example, vegetables have a main course with a small side of meat. Or instead of cheesecake with a few berries on top for dessert, he added, he has a bowl of berries with a blob of cheesecake on top.

5. Find joy and taste, in healthy eating.

Learning to love healthy food often requires patience and experiments.

“One of my biggest pets as a dietitian is when people think that healthy food cannot taste good,” said Mrs. Schreiber. “It is absolutely possible.”

To find joy in a healthy diet, Dr. Gardner, try to add tasteful herbs and herbs to your food. Jazz up nuts or vegetables with a homemade “flavor“Made from garlic, onion and worcestershire powders.

And look for healthier alternatives for less healthy food that you love, Dr. Gardner. If you have a bowl of ice every night, check whether berries or apple slices with honey or nut butter can hit the same place. Or if potato chips are your normal snack in the afternoon, try popcorn with a little olive oil and diet.

It can take some time to find these healthier alternatives, Dr. Gardner. But don’t give up. The “is really feasible” to find something that you like as much, if not, he said.