How To Healthy Eating for a Healthy Weight

Fruit 

Fresh, frozen, or canned fruits are great options. Try fruits beyond mango, pineapple or kiwi fruits like apples and bananas. When fresh fruit is not in season, try the frozen, canned or dried variety. Keep in mind that dried and canned fruit may contain added sugars or syrups. Choose canned fruit varieties packaged in water or in your own juice.

Vegetable 

Add variety to grilled or steamed vegetables with herbs like rosemary.You can also roast the vegetables in a non-stick pan with a small amount of cooking spray.Or try frozen or canned vegetables for a quick side dish—just microwave and serve.Look for canned vegetables without salt, butter, or cream sauce.For variety, try one new vegetable each week.

Calcium-rich foods 

In addition to fat-free and low-fat milk, consider to low-fat and fat-free yogurts without added sugars. They come in a variety of flavors and can be a great dessert option.

Flesh 

If your favorite recipes calls for frying fish or breaded chicken and try healthier variations by baking or grilling. Maybe even try dried beans in place of meats. Ask friends and search the internet and magazines for low-calorie recipes – you might be surprised to learn that you have a new favorite dish!

Comfort Foods

Picture of 2 forms of macaroni and cheese, one with 540 calories and one with 315 caloriesYou can still enjoy your favorite foods, even if they're high in calories, fat, or added sugars.The key is eat them only once.

Some general tips for comfort foods:

• Eat them less often. If you typically eat these foods every day, cut back to once a week or once a month.

• Eat in moderation. If your favorite high-calorie food is a chocolate bar, have a small size or only half a bar.

• Try the low-calorie version. Use a lower calorie content or prepare meals differently. For example, if your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, low-butter, low-fat cheese, fresh spinach, and tomatoes. Just remember not to be a increase your portion size.