Two Quick Tips on Choosing Healthy Foods

• Include more fiber, protein, and healthy fat in your diet.

Fiber has many functions in your digestive system. Dietary fiber is important for preventing and relieving constipation. It can also help you lose weight and lower your risk of developing diabetes, heart disease and certain cancers.

Fiber is often found in the skin of fruits and vegetables. This chewier layer helps you absorb sugar more slowly. It is not digested, but passes intact through the digestive system.

Protein has many uses. In the digestive system, proteins break down into amino acids that the body can then use to grow and repair itself. Proteins also act as enzymes, antibodies, and hormones. Some proteins are structural elements in the body.

Protein does not have to be from meat or fish. It is also found in nuts, seeds, and legumes. Eating plant-based proteins isn’t just for vegans and vegetarians.

Healthy fats are used by the body to provide energy, as insulation and padding, and to aid in nutrient absorption and hormone production.

Avocado, coconut oil and olive oil are all healthy fats. On the other hand, manufactured fats such as clear oils, and hard fats such as lard and butter, are not healthy, so avoid or restrict those in your diet.

• Avoid foods that are sweet, white, or fluffy. These are typically over-processed and low in nutritional value.

Sugar is common in sweet foods, including candy, cookies, pastries, fruit juices, and even fruits. While fruits in moderation do provide healthy fiber, vitamins and minerals, don’t overdo them.

White packaged foods often are processed and packaged, and are full of sugar, salt, and preservatives. White vegetables such as cauliflower, turnips and parsnips, however, are healthy additions to your meals.

Fluffy foods to avoid include white bread, popcorn, and mashed peeled potatoes.

Eating healthier foods will lead to better overall health. Gradually implementing these two tips will improve your diet and increase your well-being.