The Skinny on Eating Well

Weigh your options and add more variety to your diet.

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Revamping your diet and eating better can be exciting. Plenty of foods that taste great are good for you and there are many easy ways to work healthy, nutritious foods into your diet.

But first, keep these basic principles in mind:

Calories count. If weight loss is one of your goals in revamping your diet, remember that calories are calories, whether they come from fat-free cookies, carrots, or cupcakes.
Find a balance. Steer clear of fad diets that eliminate entire food groups. Instead, focus on a balanced diet that includes whole grains, healthy fats, fiber, and plenty of fruits and vegetables, as well as lean protein.
Avoid trans fats. One of the single most important things you can do to eat healthier is to avoid trans fats. Data from the Nurses’ Health Study, an ongoing study of adult women, suggests that a diet heavy in trans fats can increase the risk of heart disease. Trans fats are found in processed foods, so focus on fresh or less processed foods whenever possible. Most foods now list their trans fat content (if any) and many processed foods are being reformulated with healthier fats instead of trans fats.

Vegetables are an important part of any healthy diet. As you plan a healthier menu, try these ideas to fit more vegetables into your meals:

Keep frozen vegetables on hand; you can microwave them in minutes to add to casseroles, soups, or stews.
Buy quick and easy vegetables, such as bags of baby carrots or celery sticks for small snacks.
Add shredded carrots or zucchini to meatloaf, breads, muffins, casseroles, or sauces.
Use a low-fat salad dressing or yogurt as a dip for pieces of broccoli or green pepper.

We all know that fruits and vegetables are part of a healthy diet, but protein is crucial for muscle development, especially for those who exercise daily. If you’re not sure about the best protein sources, read on:

Meats: Ham, beef, veal
Poultry: Chicken, turkey
Eggs
Fish, shellfish, canned fish (anchovies)
Nuts and seeds of all varieties, including peanut butter

A typical serving of chicken, turkey or beef is about 3 oz. And be sure to monitor your nut intake because they are high in fat (albeit, the good kind) and you don’t want the added calories to ruin your efforts!

If you decide to follow a vegetarian diet, you need not give up your favorite recipes, but you’ll need to find ways to slip protein into your meals and snacks. Many websites and cookbooks have tasty vegetarian or traditional recipes that can be revised by substituting vegetables and non-meat sources of protein such as tofu, soy products, or nuts in place of meat.

Beans and lentils are easy vegetable sources of protein. Cheese is a good source of protein, too, but don’t load up on high-fat cheese as a replacement for meat. The same goes for nuts. A small handful of nuts provides plenty of protein; you don’t need a whole jar to replace a serving of meat. And you don’t need to combine different protein sources in the same meal as long as you include protein-rich foods in your diet consistently.