How to Eat Healthy without “Dieting”

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Eating healthy can be easy, affordable and delicious. It’s all about making smart choices to build an overall healthy dietary pattern.

After all, a healthy diet can help reduce your risk of heart disease, stroke and lots of other things you’d rather avoid. The good news is, eating right doesn’t have to be hard or require you to give up all of the foods you love.

Here are 4 tips to help you and your family adopt a healthier eating style:

4 INCLUDE

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  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Nuts and seeds
  • Fish (preferably oily fish with  omega-3 fatty acids)
  • Skinless poultry and lean animal proteins
  • Plant-based proteins

3 LIMIT

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  • Sweetened drinks
  • Sodium and salty foods
  • Saturated fats and dietary cholesterol
  • Fatty or processed red meats – if you choose to eat meat, select leaner cuts
  • Refined carbohydrates like added sugars and processed grain foods
  • Full-fat dairy products 
  • Tropical oils such as coconut and palm oil

2 AVOID

  • Trans fat and partially hydrogenated oils – found in some commercially baked and fried foods

We can help you make healthier choices:

  • At home
  • At work
  • At the grocery store
  • In restaurants

1 TIPS

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  • Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
  • Read labels. Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
  • Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories.
  • Eat reasonable portions. Often this is less than you are served, especially when eating out.
  • Cook and eat at home. You’ll have more control over ingredients and preparation methods.
  • Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy eating pattern.