Eat healthy....stay healthy

How to stay healthy

Try to spend the most time in the fresh fruit and vegetable section. Most of us don’t eat enough vegetables, which offer many nutritional benefits and fill you up so you can better resist the temptation of unhealthy foods. Deeply colored fruits and vegetables provide more nutrients, so be sure to eat a variety of different colored produce.

When you go to the meat section, pick lean proteins, such as fish and skinless chicken or turkey breast.
Select whole grains instead of white flour, white pasta, and white rice. Quinoa is a great grain to try because it has a lot of protein, which is not the case for many grain products.

Don’t forget the legumes: chickpeas, black beans, kidney beans or lentils. Eat these for protein and fiber.
Choose naturally low-fat and high-fiber foods (e.g., low-fat milk, yogurt and cheese, whole grain cereals).
Know that not all oils are bad for you. Look for nuts, seeds, avocados, olive oil and other healthy oils which can provide the fat you need in your diet.

A good portion of a healthy meal is made up of fresh fruits and vegetables. Sometimes you may not be able to get fresh fruits and vegetables. In that case, try to choose frozen fruits and vegetables, which are usually picked and frozen when they are at their freshest, and keep them in your freezer and use whenever you are in a pinch. Find out if there is a year-round farmer’s market near you. Farmer’s markets can help you cut out processed foods, since they offer fresh fruits and vegetables.

I advise against eating canned items because canned vegetables are usually filled with salt. Canned or packaged fruits can also contain added sugar. If you do choose canned vegetables, look for no or low salt vegetables, and fruits preserved in their natural juices rather than syrup.

Never shop when you are hungry. You will make much better choices if you shop after you’ve had a good breakfast or lunch, or when you’re not in a rush.