Healthy Eating Guidelines

Are you eating a nutritious diet? Do you know what foods and nutrients your body needs? A healthy diet emphasizes fruits, vegetables, whole grains, fat-free milk and low-fat dairy products, lean meats, poultry, fish, beans, eggs, and nuts. It should be low in saturated fats, trans fats, cholesterol, salt (sodium), and sugars.

What minerals and nutrients are vital to your health? The healthy eating guidelines below will help you improve your vitamin and mineral intake.

VITAMIN A is needed for good eyesight and optimal functioning of the immune system. Low-fat dairy products, sweet potatoes and dark green leafy vegetables are good natural food sources of vitamin A.

VITAMIN B1, known as thiamin, is essential to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.

RIBOFLAVIN, or B2, is found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells.

NIACIN, or B3, is found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

VITAMIN B6 is found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

VITAMIN B12 is found in beef, clams, crabs, salmon, poultry, and soybeans and is necessary for creating red blood cells.

VITAMIN C is found in citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach. Vitamin C is vital in promoting a healthy immune system and making chemical messengers in the brain.

VITAMIN D is found in fortified milk, cheese, egg yolks, and salmon, but is also made by the body from sunlight exposure. It’s needed to process calcium and maintain healthy bones and teeth.

VITAMIN E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean.

FOLIC ACID is found in fortified cereals and grain products, lima, lentil, and garbanzo beans, and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form.

CALCIUM is found in dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

COPPER is found in organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products. Copper aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

IRON can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

POTASSIUM can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

ZINC is found in red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

PROTEIN is found in meat, beans, and milk. It is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity.

COMPLEX CARBOHYDRATES are found in whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level.

ESSENTIAL FATTY ACIDS are found in fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts. They play a part in many metabolic processes.