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Home » Diet » How do you define a healthy diet? – The Wilson Times

Cassidy Hall

All too often, consumers are searching for quick-fixes and miracle foods. The truth is, there are no miracle foods. I am sure many of you may have seen claims for specific herbs or vegetables that can solve your ailments, but no single food or herb is a cure-all. Healthy eating isnt black and white. I cant possibly count how many times a class participant has asked me if a certain food is good or bad.

Nine times out of 10, my answer to any of these questions is it depends. There are numerous factors that go into healthy eating. You have to consider what nutrients the food offers (if any), how the food is prepared, how often a person may be eating the food, the serving size of the food, etc. It sounds like healthy eating is difficult, but it doesnt have to be.

A healthy diet is one low in saturated fat, low in sodium, built around nutrient-rich foods like fruits and vegetables, and is low in added sugar.

Saturated fat contributes to plaque buildup in the arteries, thus raising your risk of developing heart disease, hypertension and having a stroke.

Sources of saturated fat include fatty meats, animal fats such as butter or lard, and tropical oils such as coconut and palm kernel oil. Now before I go any further, dont think that I am saying plant butters are worth all the money youd spend on them. Just because it is plant-based doesnt automatically categorize the product as healthy.

For example, plant butters are all the rage right now. The truth is, these are overpriced containers of margarine. Dont believe me? Read the label and compare ingredients to a container of margarine.

If you want to make a healthier fat choice, Id choose a liquid oil such as olive oil or canola oil for cooking.

Saturated fats are solid at room temperature, but healthy fats are generally liquid at room temperature.

The next component of a healthy diet is a diet low in sodium. Sodium contributes to higher blood pressure, which can lead to other health complications later down the road.

Sodium is found in highly processed foods such as frozen meals, restaurant foods, seasoning packets, canned goods, flavored instant rice and more. With this being said, there are ways to cut down on sodium while still enjoying similar foods.

When purchasing canned beans or vegetables, look for no salt added. When choosing broths or stocks, look for unsalted. Once you are preparing the food, you can add your own salt, herbs and spices. You will add less sodium than if it was pre-packaged for you.

Preparing more foods at home and flavoring with your own herbs and spices is a great way to reduce your sodium intake. Even if you do not have hypertension, sodium intake is important to your current and future health. Too much sodium in the diet now can increase your risk for future complications, and prevention is far cheaper than treatment.

Choose four or five spices or herb blends that you can incorporate in various meals. I enjoy garlic, cumin, chili powder and Italian seasoning.

These are my staples that add a variety of flavor to lots of different dishes. If seasoning salts are your usual additions to meats and vegetables, read the ingredients to figure out what spices are used and make your own reduced-sodium version.

Building meals around fruits and vegetables helps you to maximize your meals for the greatest nutritional value. Our bodies are like plants. You can give a plant water and sunlight, but without fertilizer, it will not grow to its full potential. Fruits and vegetables are like our bodys fertilizer.

Roasting vegetables is an excellent way to make them taste great without adding lots of ingredients.

Roast using a higher heat, typically 425 degrees, to lightly brown the vegetables and develop the flavors.

When you read recipes, feel free to add even more vegetables than what is called for. This only boosts the nutritional value of the food.

Finally, a diet low in added sugar is a component of an overall healthy diet.

Added sugars are in more than just soft drinks. Added sugars are in things like flavored yogurt, cereals, snack bars, condiments, fruit vinaigrette dressings and more.

Desserts and soft drinks arent the only sources of added sugars.

Whether we eat or drink the added sugar, it all counts as part of our nutrient budget. Women and children should limit themselves to only 24g of added sugar per day, while men are allowed up to 36g of added sugar per day.

Reducing sugar over time through simple swaps can help you to wean yourself off of the sugar.

Keep in mind that Rome wasnt built in a day.

Be a label-reader to make sure you are making healthy choices.

Cassidy Hall is area agent, family and consumer sciences with N.C. Cooperative Extension.

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How do you define a healthy diet? - The Wilson Times

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Home » Diet » How do you define a healthy diet? – The Wilson Times