With so many choices today, it can be hard distinguishing healthy and unhealthy food list. Healthy food diets don’t have to be all about vegetables and fruits. Meats and poultry can be part of a healthy food diet when used properly. It is also important to include enough proteins in any diet. Eating too little protein is a problem in many countries, which sometimes have high rates of (PEM) protein-energy malnutrition. Meats and poultry are the biggest contributors of protein to your diet. If meat and poultry items are not in your healthy food diet, replacing the proteins they provide are going to require you to learn more about complete, incomplete, and complementary proteins.
Characteristics of healthy foods are:
- Rich in nutrients
- Fresh and unprocessed
- Limited in sugar and sodium
- Avoids saturated and trans fat
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* Vegetable Purees
Many of the classic sauces you may use are high in fat. Try to use alternative sauces like pureed vegetables. Sauces made with vegetables are light and low in fat and kcalories.
Nuts and Seeds
Characteristics of unhealthy foods are:
- Minimal nutritional value
- Heavily processed or manufactured
- High in sugar, sodium and bad fats
- Added artificial preservatives
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It was stated earlier that protein is required in any diet. However, too much protein has no benefits. Eating more protein than you need may add kcalories beyond what you require. Extra protein is not stored as protein but is stored as fat if too many kcalories are taken in. Diets high in protein can also be a concern if you are eating a lot of high-fat animal proteins such as hamburgers and cheese and few vegetable proteins. Eating too many high fat animal foods will raise your blood cholesterol levels. Higher blood cholesterol levels increase your risk of heart disease. High intakes of animal proteins are also associated with certain cancers, such as cancer of the colon and its no secret that too many high fat foods increases the chances of gaining weight. All the foods below when consumed too much become unhealthy foods.
High Fat Cheese
- Blue cheese
- Light cream cheese
- Mozzarella, whole milk
- Ricotta, whole milk
- Tilsit, whole milk
- Cream cheese
- Monterey Jack
Cheese is an excellent source of nutrients like protein and calcium. Still, because most cheeses are prepared with whole milk or cream, they are also high in saturated fat and cholesterol. Ounce for ounce, meat, poultry, and most cheeses have about the same amount of cholesterol. Cheeses tend to have much more saturated fat. Trying to figure out which cheeses are high in fat can be confusing, because there are so many different kinds. You have whole, part skim, low fat, processed, and many more. Not all reduced fat or part skim cheeses are low in fat, they are just lower in fat than similar natural cheeses.