Healthy Food

Healthy Food Eating

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.

Nutrition is important for everyone. When combined with being physically active and maintaining a healthy weight, eating well is an excellent way to help your body stay strong and healthy. If you have a history of breast cancer or are currently undergoing treatment, eating well is especially important for you. What you eat can affect your immune system, your mood, and your energy level.

Various Types Of Healthy Food

Crackers

Two graham crackers, varieties include cinnamon, chocolate, low fat or original; five unsalted saltine crackers that are unsalted, or sixteen low sodium wheat thins.

Pastas

A great low-sodium option is pasta. To increase the nutrients, fiber and overall health benefits, look for pastas that are made with whole wheat flour. Great pasta choices include two ounces of pasta, ½ cup of elbow macaroni, ¾ cup of rotini or three jumbo shells.

Cereals

Excellent cold cereals include ¾ cup apple cinnamon Cheerios, one cup Kashi GoLean, ¾ cup Kashi Heart to Heart, ½ cup 100% Natural Granola, one cup Corn Pops, ½ cup low-fat granola without raisins, 1 ¼ cup Shredded Wheat or ¾ cup Grape Nuts.

Fruit

Fruit is a good source of all of these nutrients to help meet your needs. Two cups of fruit, which is equivalent to 4 servings, are recommended per day. A serving of fruit is 1/2 cup fresh fruit, 1/4 cup dried fruit or 1/2 cup of 100 percent fruit juice. Focus on fresh fruit, which does not have any added sweeteners. Excellent choices include berries, apples and bananas.

Whole Grains

At least half of the grains you eat should be whole grains. Whole grains do not have their bran and germ removed like refined grains do. The refining process removes many nutrients making whole grains a better choice. Six servings of grain products are recommended per day. Smart choices include oatmeal, whole-wheat bread, quinoa, barley, whole-wheat pasta and crackers. A serving includes 1/2 cup of rice or pasta, 1 slice of bread or 1 cup of dry cereal.

Protein

Focus on lean protein sources such as boneless skinless chicken breasts, beans, tofu, fish and eggs. Five and half ounces of protein equivalents are recommended per day. One egg, 1 tablespoon of peanut butter, 1/4 cup of beans or 1 ounce of meat counts as an ounce. For snacks, include a protein-rich food to help keep you full such as peanut butter with an apple or low-fat string cheese with whole-wheat crackers.

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