THE HEALTHIEST DIET:
How to Select the Best Foods
In the past, all of us have suffered confusion from reading about yet another food that causes cancer or heart disease. But recently, two prestigious organizations, the American Heart Association (AHA) and American Cancer Society (ACS), agreed on what constitutes the healthiest American diet. The recommended diet is rich in complex carbohydrates, fruits, vegetables, fiber, and low fat dairy and protein. The diet is moderate in meats, polyunsaturated fats, and cholesterol; and is low in saturated fat, sugar, alcohol, caffeine, simple carbohydrates, sodium (salt), and cured meats.

Healthiest Food Choices

Fruits, vegetables, and complex carbohydrates provide fiber and numerous vitamins and minerals at a relatively low caloric cost. Complex carbohydrates such as potatoes, rice, whole grain breads and cereals, and pasta (without the high fat toppings) should comprise about 60% of your daily caloric intake. Low fat milk, cheeses, and yogurt provide many essential nutrients for good health and disease prevention. Tofu is also a great addition to the diet. Remember, though, when buying processed foods, read labels to make sure they are not high in fat, sodium, or added sugars.

Moderate Food Choices

Protein is found in meat, fish, poultry, dairy products, and legumes. Small portions of fish and skinless poultry are wise low fat, low cholesterol choices. Cholesterol is found solely in animal sources such as meat, eggs, and dairy produces. Limit dietary cholesterol to 300 mg. or less per day. Minimal fat should be used in food preparation but when selecting a fat use polyunsaturated fats first. Oils and margarines used should be safflower, corn, sunflower, or canola oils. Monounsaturated oils, especially olive, may also provide the same cholesterol lowering effect as polyunsaturated oils.

Occasional Food Choices

Selecting a low fat diet is probably the most important nutritional choice you can make to prevent diseases and avoid a high calorie diet. Reduce fat intake by using low fat cooking techniques, minimizing high fat food choices, selecting low fat dairy products and lean protein, and avoiding excessive use of added fats on foods. Simple carbohydrates (sugar, honey, molasses, corn syrup, etc.) should also be limited since they add nutritionless calories and can cause tooth decay. Alcohol and caffeine products should be used prudently. Most of us get adequate sodium from the foods we eat, so added salt is unnecessary and should be avoided. ACS recommends limiting your use of cured meats (which are high in sodium and nitrates) due to the presence of potential carcinogens.

Health Food Selections Abound

The focus of your diet needs to be the rainbow of tasty food selections available to you. Select first and most widely from the "healthiest" food choice group. Select prudently from the other two groups. Food was made for you to enjoy with great gusto and without guilt. Enjoy today the bounty of our vast food supply.