Food Choices
Do you eat fuel or do you eat junk?
Eating healthy is not just about what you avoid, but also about what you actively include in your nutrition. The choices you make regarding your food can significantly impact your well-being, from providing essential nutrients and lowering your glucose and A1C. Healthy nutrition is also medicine and will support overall health.
Let’s explore the concepts of good, better, and best choices when it comes to healthy eating, along with examples of each.
It’s like you can eat baked apples with some brown sugar, eat applesauce with no added sugar, or eat the apple peel and all. Good, Better, Best.
· Eating close to the source or raw foods are always the best choice.
· Flash frozen veggies and fruits are next best
· Canned fruits without syrup or added sugar & preservatives in a the last, or a good choice verses a candy bar or 100% sugar and fat “treat”.
Good Choices
Good food choices are a solid starting point for improving your diet. They typically involve selecting options that are nutritious and beneficial to your health, though they may not be the absolute healthiest choice available.
Examples of Good Choices:
Whole Grain Bread: Opting for whole grain over white bread provides more fiber and nutrients.
Lean Protein: Choosing lean cuts of meat like chicken breast or turkey helps reduce saturated fat intake.
Low-Fat Dairy: Selecting low-fat yogurt or milk contributes to a lower intake of saturated fats while still providing essential nutrients like calcium.
Fresh Fruits: Incorporating a variety of fresh fruits ensures a good intake of vitamins, minerals, and antioxidants.
Vegetables: Including a colorful array of vegetables such as spinach, carrots, and bell peppers ensures a good mix of nutrients and dietary fiber.
Better Choices
Better food choices take things a step further by prioritizing nutrient density and minimizing additives or processing. These choices often provide more health benefits than their counterparts.
Examples of Better Choices:
Quinoa: A nutrient-dense alternative to rice or pasta, quinoa is packed with protein, fiber, and various vitamins and minerals.
Oily Fish: Salmon or mackerel are rich in omega-3 fatty acids, beneficial for heart health.
Nuts and Seeds: Almonds, chia seeds, or flaxseeds are excellent sources of healthy fats, fiber, and protein.
Greek Yogurt: Higher in protein and lower in sugar compared to regular yogurt, Greek yogurt supports satiety and muscle health.
Dark Leafy Greens: Kale, spinach, and Swiss chard offer a wide range of vitamins, minerals, and phytonutrients.
Best Choices
Best food choices represent the pinnacle of healthy eating, focusing on foods that are minimally processed, nutrient-dense, and support overall well-being.
Examples of Best Choices:
Legumes: Beans, lentils, and chickpeas are rich in fiber, protein, and essential nutrients with minimal saturated fat.
Berries: Blueberries, strawberries, and raspberries are packed with antioxidants, vitamins, and fiber.
Avocado: A source of healthy monounsaturated fats, potassium, and fiber, avocados are beneficial for heart health.
Oats: High in fiber and complex carbohydrates, oats help regulate blood sugar and promote digestive health.
Broccoli: A cruciferous vegetable rich in vitamins, minerals, and antioxidants, broccoli supports immune function and overall health.
By making conscious choices to incorporate these good, better, and best options into your diet, you can gradually improve your overall health and well-being. Remember, balance and variety are key to a sustainable and enjoyable approach to eating well.
Here are 50 more examples of good, better, and best food choices across different food categories:
Examples of Good Choices
Brown Rice: A healthier alternative to white rice due to higher fiber content.
Ground Turkey: Lower in saturated fat compared to ground beef.
Low-Fat Cheese: Provides calcium with reduced saturated fat content.
Plain Popcorn: A whole grain snack without added butter or salt.
Unsweetened Almond Milk: Low in calories and a good source of vitamin E.
Whole Wheat Pasta: Higher in fiber than traditional pasta.
Natural Peanut Butter: Contains healthy fats and no added sugars.
Canned Tuna in Water: High in protein and omega-3 fatty acids.
Hummus: A nutritious dip made from chickpeas and olive oil.
Green Tea: Rich in antioxidants and low in calories.
Turkey Bacon: Lower in fat than traditional pork bacon.
Steel-Cut Oats: Minimally processed oats with a lower glycemic index.
Low-Sodium Canned Beans: Provides protein and fiber without excess salt.
Non-Fat Greek Yogurt: High in protein and probiotics.
Whole Grain Crackers: Provides fiber and complex carbohydrates.
Frozen Mixed Berries: Nutrient-dense and convenient for smoothies.
Dark Chocolate (70% Cocoa or Higher): Contains antioxidants and less sugar.
Cottage Cheese: High in protein and calcium.
Whole Grain Tortillas: Provides fiber and complex carbs for wraps.
Vegetable Broth: Low-calorie base for soups and stews.
Unsweetened Applesauce: Contains fiber and vitamins without added sugars.
Canned Pumpkin: High in fiber and vitamins for baking and cooking.
Low-Sodium Soy Sauce: Adds flavor with less sodium than regular soy sauce.
Turkey Jerky: High-protein snack with less fat than beef jerky.
Whole Grain Cereal: Provides fiber and nutrients without added sugars.
Tofu: A plant-based protein source with minimal saturated fat.
Brown Lentils: High in protein and fiber for soups and salads.
Quinoa: A complete protein source with essential amino acids.
Salsa: Low-calorie condiment rich in vitamins and antioxidants.
Olive Oil: Heart-healthy monounsaturated fats for cooking and dressing.
Balsamic Vinegar: Adds flavor to salads with fewer calories than creamy dressings.
Air-Popped Popcorn: Low-calorie whole grain snack option.
Flaxseeds: Rich in omega-3 fatty acids and fiber.
Edamame: Provides plant-based protein and fiber.
Rolled Oats: Versatile for oatmeal, baking, and smoothies.
Low-Sodium Vegetable Juice: Provides vitamins and minerals without excess sodium.
Whole Grain English Muffin: Higher fiber option for breakfast or sandwiches.
Unsweetened Coconut Flakes: Adds texture and flavor to dishes without added sugars.
Pumpkin Seeds: High in protein, magnesium, and zinc.
Whole Grain Pita Bread: Provides fiber and complex carbs for sandwiches.
Chia Seeds: High in fiber, omega-3 fatty acids, and antioxidants.
Low-Fat Cottage Cheese: High-protein snack with fewer calories than other cheeses.
Frozen Peas: Nutrient-dense vegetable for side dishes and soups.
Whole Grain Bread: Provides fiber and nutrients compared to white bread.
Almond Butter: Contains healthy fats and protein for spreads and dips.
Unsweetened Cocoa Powder: Adds chocolate flavor with minimal calories and sugar.
Sunflower Seeds: Rich in vitamin E, magnesium, and selenium.
Whole Grain Couscous: Provides fiber and nutrients for side dishes.
Low-Sodium Tomato Sauce: Versatile base for pasta dishes and pizzas.
Baked Sweet Potato: Nutrient-dense alternative to regular potatoes.
These examples illustrate how you can progressively make healthier choices within each food category, moving from good to better and ultimately to the best options for your health and well-being.