Make Healthy Food Choices

Making sure that our family is healthy and always in good shape is one of our major concerns being mothers and homemakers. A matter of choosing the right and healthy foods is not so difficult to maintain good health. Fruits, vegetables, grains and legumes tend to be low in fat and have no cholesterol. Most are also good sources of dietary fiber, complex carbohydrates and vitamins.

The American Heart Association suggests that you eat foods high in complex carbohydrates and fiber. Some kinds of soluble fiber, such as pectin and oat bran, when eaten in large amounts in a diet low in saturated fat, may reduce total cholesterol and LDL cholesterol.


Here are some tips of healthy eating:

• Coconut is high in saturated fat; olives and avocados are high in monounsaturated fat and calories. Use these items sparingly to avoid getting too many calories from fat.
  
• When vegetables, grains and legumes are cooked or processed, saturated fats or cholesterol are often added. For instance, egg yolks may be added to breads and pastas.
  
• Canned, processed and preserved vegetables also may contain added sodium. And in some people, too much sodium (Salt) can lead to high blood pressure. Some food companies are canning vegetables with less salt. “No Salt Added” varieties are also available. Look for these in the market or choose fresh or frozen vegetables.
  
• Nuts and seeds tend to be very high in fat and calories, but most of the fat is polyunsaturated or monounsaturated (e.g. walnuts, almonds, pecan). Some varieties, such as macadamia nuts, are also high in saturated fats, so check the label. Nuts and seeds don’t have cholesterol and are good source of protein.
  
• Canola, corn, olive, sunflower, sesame, soybean and safflower oils are low in saturated fat. There are good to use in limited amounts for cooking or dressings.
  
• Peanut oil has slightly more saturated fat. Don’t use it as a major cooking oil. You can use it now and then for flavoring.
  
• Vegetable oils are hydrogenated for use in margarines and shortenings. Hydrogenation adds trans fat, which may partly offset some of the benefits of using polyunsaturated or monounsaturated vegetable oils.
  

Source: American Heart Association site