Ways to Enhance Eating Patterns
• Protein/dairy. Overall, most protein and
dairy foods are from animal sources. However, protein does come
from plant sources. Not to mention, those that are high in protein
and low in calories and represent the best foods sources; including:
legumes (peas, beans and lentils). The best animal sources include
the following: egg whites, fat-free dairy products, skinless
white-meat poultry, and fish.
• Vegetables. The vast majority of vegetables
can be consume in high volumes and low in caloric value (in
example: asparagus, broccoli, green beans, salad greens, and
zucchini). In general, each vegetable serving size is equivalent
to 25 calories. (Standard serving sizes equal one cup raw or
a half cup cooked vegetables. Alternatively, other vegetables
are deemed as starchy. For instance, potatoes, sweet potatoes,
corn as well as winter squash have a higher caloric value; approximately,
70 calories in one half-cup serving-size.
• Fruits. In general, just about every type
of fruit imaginable is feasible for any heart and healthy diet.
Obviously, certain fruits are more optimal than others are.
As an example would be the comparison of whole fresh fruit versus,
canned or frozen fruit. Dissimilar to fresh fruit, dried fruits
or fruit juices contain less water and fiber. An average serving
size of fruit ranges from a small- to medium-sized piece of
fresh fruit. Alternatively, it can be a half a cup of sliced
fruit.
• Carbohydrates. Carbohydrate foods cover a
myriad of the food spectrum. From whole grains, cereal pasta,
bread, processed foods, fast foods to even certain vegetables,
abstaining from carbs features a limited diet. The best way
to approach carbohydrates is via whole grains while avoiding
both fast and processed foods.
