Porter Adventist Hospital offers tips for healthier eating habits

November 07, 2015

1. Choose more whole grains. All carbohydrates are not created equal. Unlike refined carbohydrates (white bread, sweets), whole grains contain heart healthy fiber and many vitamins and minerals. The fiber will keep you full between meals to help with weight management goals. 2. Add more color to your plate. Some of the most colorful foods are antioxidant packed fruits and vegetables. Try to have at least three different colors on your plate (white, cream and yellow don't count!). Make a goal to try a new fruit or vegetable every month. 3. Don't skip meals, especially breakfast. Eating small, regular meals (every three to four hours) will keep hunger at bay and help you to make better choices at meal times. 4. Don't drink your calories. Soda, juice and high calorie coffee drinks contain "empty calories" - they provide excessive amounts of calories without providing much, if any, nutrition. 5. Replace vegetable oil with canola oil and olive oil in your kitchen. Olive oil and canola oil contain heart healthy monounsaturated fats whereas vegetable oil contains omega-6 fatty acids, a polyunsaturated fat, which are eaten in excess in the typical American diet. Omega-6 fatty acids promote inflammation in the body, which is associated with many disease states including heart disease. 6. Keep a food diary. Even if it's for one or two days a week, studies have shown that those who have lost weight and maintained it keep food journals. It really can be an eye-opener!

Source: Porter Adventist Hospital