| nutrition |
5 ways to make your diet more nutritious
2 . Choose more whole grains Whole grains are low in fat and high in fiber . They ’ re also a smarter source of carbohydrates because they contain complex carbs that keep a person feeling fuller longer . Try to avoid products labeled as “ enriched ,” as they ’ ve had the germ and bran removed from the grain to produce a smoother texture , which means they need to be refortified with nutrients .
3 . Eat dark , leafy greens Green vegetables are rich in vitamins , minerals , phytonutrients , and plant-based omega-3 fatty acids . Kale , spinach and collard greens can be added to soups , stews , scrambled eggs , and salads for a powerful punch of nutrition .
Healthy eating should be a goal all year long . Choosing nutrient-rich foods at the grocery store is a great way to accomplish that goal .
The American Heart Association says research suggests the standard American diet is energy-rich ( calorically heavy ) but nutrient poor . And according to Canada-based registered dietician Nicole Osinga , though Canadians are making smarter food choices , room for improvement remains , especially in regard to limiting consumption of red meat .
Nutrient-rich foods are those that are high in minerals , vitamins and other nutrients that are vital for health without too much added sugars , sodium and saturated fat . Such foods include fruits , vegetables , whole grains , low-fat dairy , and lean protein sources that can serve as the building blocks of a nutritious diet . These tips can make incorporating nutritious ingredients even easier .
1 . Read nutrition labels The Nutrition Facts label included on items sold in North America is a significant source of information . Consumers may only read the first few lines , but it ’ s best to read the entire label before deciding whether or not to purchase a given product .
Some foods may feature endorsements on their packaging and the inclusion of such labels indicates they ’ re healthy choices . For example , the American Heart Association ’ s Heart-Check mark indicates the product aligns with their recommendations for an overall healthy eating plan .
4 . Pick pulses Pulses are essential to plant-based diets , but they also can be enjoyed by meat eaters . The Global Pulse Federation says pulses , which include foods like lentils and chickpeas , are rich in protein and fiber and low in fat . They also contain complex carbohydrates that take longer to break down . Research shows pulses can lower blood cholesterol , reduce blood pressure and help with weight management .
5 . Go with skim or low-fat dairy Dairy products are rich in calcium and vitamin D , but those nutrients may come at the cost of saturated fat . Choose reduced fat dairy options in recipes and when snacking .
These are just some of the ways individuals can make their diets more nutritious . n
60 February | March 2023 Thomasville Scene