Choosing proper nutrition can be challenging with all the options at your local supermarket, where countless food and snack items compete for your attention — and your dollars. With a few guidelines, you can confidently select foods that improve your health without sacrificing taste.
As you shop, ask yourself these six questions before adding items to your cart.
Fruits and vegetables provide essential nutrients, including fiber, potassium, folate and vitamins A and C, which support good health. The American Heart Association (AHA) suggests filling half your plate with fruits and vegetables to get the recommended 4½ cups every day (2½ cups of vegetables and 2 cups of fruit).1 To maximize nutrients, select fruits and vegetables of various colors.
If your budget is limited, try canned and frozen fruits and vegetables. Read the labels and choose products with the least amount of salt and added sugars. Also, remember legumes, such as beans, peas and lentils, which are excellent sources of fiber, folate, potassium and protein.
The right amount of protein depends on your age, activity level and weight. Generally, the AHA recommends that adults get about one to two servings or 5½-ounce equivalents of protein daily.1
Protein helps contribute to your health in a variety of ways, such as:
Fresh meat, poultry and seafood are excellent sources of protein. However, if your budget is tight, consider less expensive options such as canned meats and frozen options. Just watch out for high sodium content. You can also find other inexpensive sources of protein, such as reduced-fat milk and eggs, in the refrigerated aisles.
Yes, there is a place in your diet for sweets, breads, pasta and grains! But it’s good to eat these in moderation and look for whole-grain options. Whole grains are good sources of dietary fiber, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folate, iron, magnesium and selenium. These help your body form new cells, carry oxygen in the blood, regulate the thyroid and maintain a healthy immune system. Plus, fiber can help you feel full longer and lower your blood cholesterol levels.
Most refined grains contain little or no fiber and fewer nutrients. Even if they are enriched, meaning some vitamins and iron are added after processing, fiber is usually not added back.
The AHA recommends eating 3 to 6 ounces of grains daily, at least half of those being whole grains.1
The right fats can add flavor and health benefits to your meals. The AHA recommends getting two to three servings of fat or oil per day (or 9 teaspoons). However, less than 6% of your total calories should come from saturated fat.1 The good news is that there are healthy alternatives, such as using:
Unlike butter and margarine, olive oil has antioxidants and healthy fats (polyunsaturated and monounsaturated) that promote heart health. Also, low-fat versions of yogurt, milk and cheese help build and maintain strong bones. The AHA recommends three servings of dairy (1 cup equals a serving) daily.1 When baking, swap out half the oil or butter in a recipe with applesauce or mashed bananas to reduce fat calories and add flavor, vitamins and fiber.
It’s OK to give in to your snack cravings if you choose wisely. To avoid trans fats, which are in many packaged and frozen snacks, try these wholesome substitutes:
The World Health Organization recommends that adults limit their trans fat consumption to less than 1% of total energy intake, which is less than 2.2 grams per day for a 2,000-calorie diet.2
When you’re thirsty, reach for refreshing, low- or no-sugar options , such as:
The 2020–2025 U.S. Dietary Guidelines recommend limiting added sugars in your drinks and food to less than 10% of daily calories. That means if you eat 2,000 calories in a day, no more than 200 of those calories should come from added sugars.3
Good nutrition and healthy living aren’t about deprivation, but rather about balance and enjoyment! It’s OK to splurge sometimes, but remember that with good, lifelong nutrition habits, you’ll feel better and be stronger for yourself, your family and those you serve.
We’re here to advocate for your health, whether you’re looking for ways to eat healthy when dining out, exercising on a budget or choosing a health plan with biblical values. For more information, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.
GuideStone® welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.
1Heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
2WHO.int/news-room/fact-sheets/detail/trans-fat
3DietaryGuidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
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• Oct 8, 2024 