On Healthy Food Choices and Recommended Food Intake

While food comes in variety, healthy food choices are mostly and highly recommended food intake in order to make the body sustain health. Since the body depends on our food choices, the responsibility for our own health and sound well-being totally rests on our very own decisions.

As foods come in variety, there are numerous healthy food choices we can have. While watching diet to maintain blood glucose levels, diabetics experts give their patients recommended food intake.

A diabetic with poor eating habits is at risk for several physiologic problems. Eating habits play a major role in a diabetic’s life. While food can be enjoyable, they can bring harm to the body too. Choosing the food you eat is a very important way of maintaining blood sugar levels for diabetics.

Carbohydrates and vegetables

Eat whole grain cereals and breads. Intake should be fewer when it comes to high-fat and fried starches such as potato chips, tortilla chips, french fries, pastries or biscuits. Instead of putting mayonnaise on a sandwich, use mustard. It is a part of healthy food choices. Eat cereal with fat-free, low-fat or skim milk.

Recommended food intake includes raw and cooked vegetables with little or no fat, dressings and sauces are a healthy choice. If dressing has to be applied, make sure it’s fat-free or low-fat. Steam vegetables using low-fat broth or simply, water. Mix them with a chopped garlic or onion, lemon or lime juice or some little vinegar or sprinkle with spices and herbs. When cooking, you may add a little piece of smoked turkey or lean ham instead of fat. If fat is needed, use olive oil, canola oil or soft margarines and avoid butter, meat or shortening.

Juicy fruits and milk

Have smaller fruit pieces. Fruits are always in the list of healthy food choices. Take raw fruits or juice without sugar. Prioritize on fruit than fruit juice. Aside from being more filling, whole fruit has more fiber and thus is a highly recommended food intake. Do not eat much high-fat or high-sugar fruit desserts like cherry pie and peach cobbler.

Choose fat-free, low-fat or skim milk. Fruit yogurt must be fat-free, low-fat or sweetened with a low-calorie sweetener. Plain low-fat yogurt is a good substitute for sour cream.

Moderate delicious meat, fats and sweets

Buy cuts of pork, ham, beef and lamb that have little fat on them. Rid off the extra fat. Eat turkey or chicken without the skin. When cooking meat and its substitutes, it is one of the healthy food choices to have meat but in cooking it, use the low-fat ways such as grill, broil, stir-fry, roast, steam or microwave. Recommended food intake for meats has always been put into moderate.

To add more flavor, use lemon juice, vinegars, soy sauce, ketchup, salsa, barbecue sauce, herbs and spices. Limit the amount of high-fat items like peanut butter, nuts and fried foods. Cook eggs using a cooking spray or a non-stick pan. Choose fat-free or low-fat cheese.

Try having sugar-free diet soda, popsicles, ice cream, frozen yogurt or hot cocoa mix. Share desserts in restaurants. Buy small servings of yogurt or ice cream. Divide homemade desserts into small pieces, wrap individually and freeze extra servings.