March 13, 2006

A few steps toward a healthier diet

By this point in the year, you may have already broken your New Year's resolution to eat better. But by making some easy adjustments to your diet, you can get back on track to a healthier you.
"Don't try to change your whole diet overnight," said Delia Hammock, R.D., the Good Housekeeping Institute nutrition director. "Instead, focus on taking small steps in a more healthful direction."
Here are some great ways to get started - plus how you can get your recommended servings of fruits and vegetables.

TASTE THE RAINBOW

Eat a colorful diet filled with reds, yellows, oranges and greens. Natural pigments in produce, called phytochemicals, not only add visual appeal to a drab dinner, they also keep your body healthy.
Consuming different types of salad greens is an easy way to add more nutrition. Watercress adds peppery notes to salad, mache offers a delicious mild flavor and a tender leaf, and baby spinach tastes as great on a sandwich as it does in a bowl.

ADD SOME SOY

Talk about a busy little bean - soy has been linked to everything from a reduced risk of heart disease to stronger bones to fewer hot flashes. So, incorporating soy foods into your diet is a smart step.
The Food and Drug Administration says you need to eat at least 25 grams of soy protein daily, and follow a diet low in cholesterol and saturated fat to lower cholesterol. But if you choose soy foods like soy milk, tofu and soy burgers instead of animal products high in artery-clogging saturated fat, your heart will certainly benefit.
Soy-infused breakfast cereals and snack bars, edamame (green soybeans) and soy nuts are great diet additions too.

FEELING FISHY ABOUT FISH?

Oily fish - like salmon, mackerel and sardines - is a rich source of good-for-you omega-3 fatty acids, which are in short supply in most diets.
But if you have heard all the scary stuff about mercury pollution and polychlorinated biphenyl contamination, you may be tempted to avoid seafood completely. Don't do that.
Instead, limit your intake of shark, tilefish, swordfish and king mackerel to one meal per month, as these fish have the highest levels of mercury. Opt for popular low-mercury choices, like shrimp, pollack, tilapia, scallops and catfish.
Want to reduce your exposure to PCBs? Choose wild salmon instead of the farmed type, which is most common at supermarkets.

CHANGE YOUR OIL

Using the right oil when you prepare a meal is a painless move. Olive oil is a winning choice. It has big flavor, which means you can use less for more taste with fewer calories. And since olive oil is a predominantly monounsaturated fat, it's heart-healthy as well.
When you're looking for more a neutral-tasting oil at a reasonable price, canola oil is a standout. Not only is it rich in monounsaturated fat, it contains the plant version of an omega-3 fatty acid.

Sources: sltrib.com

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