Healthy. Easy. Delicious.
Tomar buenas decisiones respecto a la alimentación puede marcar una gran diferencia en su salud. And you don’t have to limit yourself. Just swapping for healthy but satisfying options is a great way to make healthy decisions become second nature.
how can i eat better?
Consuma más productos integrales (pan integral en lugar de blanco) y arroz integral.
While calorically similar, they have much more fiber and other essential nutrients.
Evite consumir productos lácteos con alto contenido de grasas y busque opciones que contengan poca cantidad de grasas.
These are high in saturated fat, which can increase your risk of heart disease.
Beba alcohol con moderación.
Alcohol is a toxin that increases your risk of disease. It’s also high in calories and has no nutritional value.
Consuma más pescado.
Fish is a great source of necessary protein and fat. It’s also low in calories compared with other meats.
Limite el consumo de carnes a la parrilla.
Charring and high temperatures create chemical compounds than can be cancerous.
Limite el consumo de fiambres procesados.
They’re salty, fatty, and often contain cancer-causing preservatives. There are better ways to get that protein.
Coma al menos cinco porciones de verduras y frutas por día.
They’re not just delicious. They’re some of the healthiest things you can eat! Fruits and vegetables are packed with vitamins and minerals, and are an essential part of a healthy diet.
Evite las comidas con grasas sólidas, como mantequilla, crema y grasa alimentaria.
Solid fats are high in saturated fat, which can raise your cholesterol and increase risk of heart disease.
Ingredient spotlight:
Tomatos
Late summer is when tomatoes really shine. They’re cheaper, more plentiful, and bursting with flavor — so use them as often as you can before the season’s over.
Spinach
A powerhouse green that’s packed with nutrients. Try it cooked, or raw in a fresh, crispy salad — or sneak it into a smoothie for a healthy boost.
Apples
It’s finally fall, and apples are everywhere! This sweet and crunchy treat is just as delicious cooked as it is raw. Try one (or all) of these easy and healthy recipes to use fall’s favorite fruit.
Una alimentación saludable puede ayudarle a bajar de peso.
- Coma los colores del arcoíris: agregue a su dieta una variedad de alimentos como verduras de hoja oscura, naranjas y tomates. O agregue una salsa roja en lugar de sal adicional.
- Coma alimentos ricos en calcio; pruebe leche descremada y yogur sin grasas de distintos sabores.
- Consuma frutas frescas, congeladas o enlatadas, pero evite las que contienen azúcar adicional.
- Pruebe una nueva versión de un viejo favorito: en lugar de freír el pescado, cocínelo a la plancha. Incluso puede probar una receta que use frijoles secos en lugar de carnes con alto contenido de grasas.
- Consuma verduras frescas, congeladas o enlatadas para crear una guarnición rápida. Pruebe algo nuevo todas las semanas.
- Elija comidas tradicionales y pesadas con menos frecuencia. Cuando lo haga, cambie los ingredientes con muchas calorías por otros con menos calorías.
Know How many calories should you eat?
Healthy swaps to eat better
Who says healthy can’t be delicious? Whether it’s an occasional craving or a go-to favorite, lots of foods can be swapped for a better alternative that can help you reach a healthy weight and avoid chronic illness.
¿sabía?
Small exercise and nutrition changes can lower your risk of chronic illness.*
*National Institutes of Health (NIH)
¿sabía?
Losing just 5% of your body weight can your risk of chronic illness.*
Consult your health care provider before beginning a weight-loss regimen.
*National Institutes of Health (NIH)
