If you’re like most people, it’s probably living a
healthier lifestyle. So, today is the day to
start! And I’m going to help by giving you
something easy to do, you just have to make
this small change to your grocery list…

Foods You Should Eat (But Aren’t)

As you know, nutrition is a key factor for healthy
living. So here’s 3 super healthy foods you
probably aren’t eating, but really should be…

Guava – An excellent source of vitamin C,
potassium, lycopene (anti-oxidant) AND fiber! This
tropical fruit trumps oranges, bananas tomatoes
and more!

Cinnamon – Can reduce the risk of heart disease
because of its ability to metabolize sugar fast,
keeping your blood sugar level under control. Best
way to get cinnamon in your body is to sprinkle
some on your coffee in the morning.

Pomegranate juice – Contains plenty of Vitamin C
and can increase blood flow. To avoid additional
ingredients like added sugar, look for 100% Pomegranate
juice in your store.

Good stores should stock all these. So next time
you go to get the groceries look out for new tasty
foods that make it easier for you to stay
healthier and live longer.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal—focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken or turkey, buy meat that is free of hormones and antibiotics.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Have an emergency dinner or two ready to go

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.

Try to keep your kitchen stocked with recipe basics:

Fresh and frozen fruits and vegetables:

• Garlic, onions, carrots and celery are great recipe and soup starters.
• Frozen corn, peas, carrots and berries for recipe additions and smoothies.
• Dark greens for salads and salad add-ins like dried fruit, nuts and seed

Fresh and dried herbs and spices

Fats and oils—liquid vegetable oils (olive, canola, sunflower, corn, and peanut) for cooking. Specialty oils like sesame oil, walnut or pistachio oil or truffle oil for adding flavor.

Unsalted nuts—like almonds, walnuts and pistachios for snacking

Vinegars—such as balsamic, red wine and rice vinegar for salads and veggies

Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta and soups.

This article is taken from http://helpguide.org/life/healthy_eating_diet.htm