Below is a general Healthy Eating Tips handout I give to some of my patients when they are looking for more moderate suggestions on what to eat. Choose My Plate is another website that many people like to reference for additional suggestions. This is a general suggestion list and you should discuss this with your doctor if it is right for you before following it.
Healthy Eating Tips
Easiest way to eat healthy is to follow the plate method. With this method you 1st fill ½ of your plate with green leafy vegetables, then you may fill the other parts of the plate with ½ of of a healthy carb or starchy vegetable and the other ½ with a protein and then add 2 tablespoons of a healthy fat. Try to stick to whole unprocessed foods. If counting carbs aim for 75-100/day – but not more than 30-45g in 1 meal.
Carbs – Look for things with a lower glycemic index. Ex think quinoa, sweet potatoes, brown rice.
- If you are eating pasta try to have it al-dente.
- Try for varied colors of vegetables and fruits.
- Fresh and frozen are better than canned. If canned fruit get in water/own juices and if canned vegetable rinse in order to decrease sodium.
Meat/Protein – avoid fried or cheese/cream sauces with main dishes.
- Leaner beef/pork/chicken/eggs/seafood.
- Try to have fish 2 x week – sock-eye salmon is healthier than many other kinds.
- Consider plant proteins too – black/pinto/kidney beans, edamame, tofu, tempeh, hummus are all examples.
- If having lunchmeat please pick a low sodium variety.
- Amy’s and Kashi are 2 brands that have healthier options.
- Look for <500mg of sodium, 45g/carbs, and 14-20g of proteins when looking at options.
- More water. Many people do well with 6-8 glasses a day – if you have heart failure or have been told to watch intake please discuss quantities.
- Minimize caffeine intake as this can increase anxiety.
- Avoid high fructose corn syrup and artificial sweeteners. No pop.
- Limit alcohol to 1 drink a day for women and 2 for men (1.5oz spirits/1 beer/1 glass of wine is 1 drink)
- Make them plant based. Olive oils, unsalted nuts and seeds, avocados…
- If you are still hungry/hungry before your next meal you may need to increase fat or protein content in diet.
- Try putting ½ of your dinner in a to-go box before starting eating or split the meal. Plan ahead – look up health info ahead of time.
- Consider taking a multivitamin daily. Look for one with “USP Verified” label.
Snacking – Don’t have a carbohydrate without a protein. Ex maybe apple and peanut butter…
Activity – do at least 30 minutes of activity/day. This increases insulin sensitivity and helps with weight loss and decrease blood sugar.
Log Your Food – this gives you a sense of what you are actually eating. FatSecret and My Fitness Pals are 2 free applications that you can use on your phone. FatSecret can also allow you to connect your doctor or other health professional so they can see what you are doing.
***Note *** This post, like all my other posts, is for general medical information only and is not to be taken as direct advice. Please consult your personal physician for more information.