Healthy Foods

By Brenna Leah Cashman BSc, RHN

Whether you are trying to lose weight or just improve your health, changing the way you eat is a crucial first step. But wading through the vast quantity of food products with their dizzying array of health claims can confuse even the most health-conscious consumer. From low-fat to low-carb, from multi-grain to trans-fat free, food everywhere seems to advertise good-for-you qualities. But what food will really help you lose weight and stay healthy? Here are some simple guidelines to take the confusion out of your grocery shopping.

Load Up on Fruit and Vegetables
According to the USDA, adults should be aiming for two to three cups of vegetables and one and a half to two cups of fruit each day. This may seem like a lot, but with a little effort and practice, it is easy to make this change. A medium to large fruit usually counts as one cup of fruit. By incorporating vegetables and/or fruit into every meal and snack of the day, getting a sufficient quantity shouldn’t be difficult.

There are multiple benefits to eat this way. First, fruit and vegetables provide a wealth of nutrients such as vitamins A, C and E and minerals like potassium, iron, magnesium, phosphorus, calcium, selenium and zinc. Second, fruit and vegetables tend to be low in calories and fat, making them the perfect foods for anyone trying to lose weight. And finally, by filling up on fruit and vegetables, you can avoid eating other unhealthy foods.

To get the most out of your fruits and vegetables, try to incorporate a variety of colours into your diet. Aim to have at least one leafy green such as spinach or romaine lettuce each day, as well as an orange vegetable such as butternut squash or sweet potato. For maximum weight-loss, avoid juice and stick to fruit and vegetables instead. While fresh fruit and vegetables are always great, remember that frozen and canned varieties are also good options as long as they don’t have added sugar or salt.

Select Whole Grains
Carbohydrates often get a bad rap, especially when it comes to diets and weight loss. However, not all carbs are problematic. What distinguishes a good carbohydrate from an empty carb is whether it is whole grain or not. Whole grains contain valuable vitamins and minerals. They also provide fibre, an essential component of any healthy diet. Whole grains include whole wheat, oats, quinoa, spelt, barley, and brown rice. These grains are commonly used to make bread, cereals, pasta, crackers and other baked goods. You can usually recognize items containing whole grains as they tend to have a brown colour as opposed to being white.

Healthy Protein Sources
Protein is an essential part of the diet, required for proper functioning of the body. In Western countries most people consume adequate amounts of protein, but often the kind of protein being eaten is too high in fat and cholesterol. For optimal health and to maintain an ideal weight, choose poultry, lean cuts of red meat, low-fat dairy products, vegetarian alternatives such as beans, lentils and tofu and small amounts of nut butters and dry roasted nuts and seeds. Aim to include fish into your diet at least twice a week.