Healthy Eating Foods: How to Make the Right Healthy Choice?

We go for products regularly, so it is so important to learn how to make the right choice. In the third part about the healthy shopping precepts, we talk about the benefits of fortified milk, the difference between brown and white eggs, and the mysterious bisphenol-A in canned foods.

Healthy Eating Foods: How to Make the Right Healthy Choice? Below are the Collection:

Milk:

Choose nonfat milk. Dietary rules recommend it for the whole family - to limit the intake of saturated fats, harmful to the heart. There is only one exception: children under two years old should drink whole milk, because fats are necessary for brain development (if your child is overweight, the pediatrician may advise you 2% milk). Fortified milk. By paying a little extra, you can get nutrients with milk: in addition to vitamin D, it will contain omega-3 fatty acids, beta-carotene, vitamin E and conjugated linoleic acid. Fats of this type can help lower cholesterol and accelerate bone formation.

Cheeses:

Prefer low fat cheeses and yogurts. As with milk, you should limit your family to dairy products that contain saturated fats. Whole milk cheese is good for children under 2 years old.

Eggs:

Choose organic chicken eggs. If your family often eats eggs, look for organic ones. They are produced without antibiotics and synthetic pesticides - which is not always the case with factory-made eggs. And although they cannot replace the amino acids contained in meat, organic eggs are still a budget source of protein. Brown chicken eggs seem more healthy, but in reality they are no more nutritious than white ones. Also, do not succumb to the deception of the labels “farmers”, “grain fattening”, etc. - these terms are not regulated by law, therefore, they mean almost nothing.

Whole Grain Bread and Pasta:

Marked “whole” at the top of the list of ingredients. Each piece of bread should have at least 2-3 grams of fiber. In the paste - at least 5 g per serving. White bread and pasta with extra fiber are the right choice if your family does not like whole grain bread. In this case, it is not necessary to rush to the store of organic products. On cereals almost as many pesticides are deposited as on vegetables and fruits.

Canned Vegetables and Fruits:

As a rule, they have fewer pesticides because they were grown to roll them in cans: they don’t need to look “perfect” on the supermarket shelf, which means that it is not necessary to spend chemicals on them. Canned foods, including beans, are washed several times before being processed, washing off most of the pesticides from them.

Products in glass or paper packaging:

Canned foods may contain bisphenol A (a substance used to make packaging cans). It can affect hormone production and cause many health problems. For example, lead to diabetes, problems with the reproductive system (both in men and women), oncology, cardiovascular diseases.

Sugar-Free Tomato Sauces:

We love tomato pastas - for spaghetti, meat sauce and soups. It is fast, tasty, and able to make a dish "out of nothing." But even they contain sugar. Given that in the modern food industry it is one of the main preservatives and is found in almost everything that we see in stores, think about it - is it worth it to learn how to make tomato paste yourself from country tomatoes?

Frozen food:

Frozen vegetables and fruits are always a good choice. Before freezing, they are blanched, "preserving" the nutrients inside, so frozen vegetables and fruits are almost as healthy as fresh. Follow the same list of fruits and vegetables at the beginning of the article (you can go broke on organic strawberries, but save on regular frozen corn). And be sure to buy frozen vegetables and fruits, choose those that do not contain sugar and sauces.