Reading the dietary guidelines report is not exactly advisable when you're seriously heading out in search of a healthful dinner or trying to figure out how to lose some weight. But eating right doesn't have to be all that hard. In fact, you could boil it down to a couple of common-sense basics.
For starters, focus on foods that aren't overly processed. Think fresh colorful fruits and veggies, rich in disease-fighting antioxidants (an apple a day is really good). Choose dark green vegetables, such as broccoli and kale, and orange carrots and sweet potatoes. Skip the refried beans and go for protein-rich lentils and black beans.
Second, choose whole grains. Current guidelines recommend three or more one-ounce whole-grain servings a day. That can be bread, pasta, oatmeal, cereals, breakfast or snack bars, crackers or many other options. Just make sure that your choice bears the stamp of the non profit Whole Grains Council, which guarantees that a serving has at least 16 grams of whole grains. Why whole grains? A recent study showed that whole-grain foods slowed the accumulation of plaque in the arteries, and other studies have linked whole grain intake with a lower risk of heart disease. Good reason to get grainy.
Third, stay lean and mean. When it comes to sources of calcium and protein, think low-fat. Choose calcium-rich foods, such as low-fat yogurt, cheese and skim milk. And broil or grill lean cuts of poultry.
Fourth, know your fats. The bad guys are saturated and trans fats. Replace them with heart-healthy monounsaturated choices.
Fifth and last, remember the calories in/calories out rule. Even with a healthful diet, if you're eating twice as many calories as you're burning, the scale won't be your friend.
