7 Foods That Support Good Health

You've probably heard the saying "you are what you eat." Well, if that’s true, it’s wise to eat healthy and be fit. To help you do exactly that, here are seven food groups recommended by the Centers for Disease Control and Prevention (CDC)¹ and Mayo Clinic²:

1. Fresh fruit. This one is no surprise. Whether the fruit is fresh or frozen, it’s a great option per the CDC³. Watch out for dried and canned fruits though, as they may contain extra sugar or syrup according to the CDC⁴.
   
2. Whole grains. They’re a great source of fiber and other nutrients that can help regulate your blood pressure and  your heart health observes Mayo Clinic⁵.
   
3. Grilled or steamed vegetables. Add fresh herbs to liven the dish up if you’d like and sauté them in a non-stick pan with a little cooking spray according to the CDC⁶ — or even just microwave them.
   
4. Low-fat dairy and yogurt. These tasty treats come in a variety of flavors and work well as dessert — extra health points for choosing low-fat or fat-free varieties says the CDC⁷.
   
5. Baked or grilled meats. Instead of frying your chicken strips, grill or bake them instead suggests the CDC⁸. It’s a simple switch and there are lots of recipes out there. Find one you like and go healthy.
   
6. Treats are OK -- but rarely. A candy bar here or some potato chips there won’t completely wreck your diet. Just don’t overindulge and you should be fine says Mayo Clinic⁹.
   
7. Cut back on salt. It’s not a food group but too much salt can lead to high blood pressure notes Mayo Clinic¹⁰, and healthy adults should have less than about a teaspoon of salt each day.
   

Watch Your Portion Size

A healthy diet isn’t just what you eat. How much you eat is just as important according to Mayo Clinic¹¹. But that can be hard to do, especially if you’re eating out at a restaurant says Mayo Clinic¹². Here are some tips you can try. They’ll not only help control how much you eat, they may improve the type of food you eat too notes Mayo Clinic¹³:

• Don’t use big plates or bowls. Switch to smaller ones.
  
• Have more low-calorie, nutritious foods mentioned above like fruits and vegetables.
• Limit high-calories foods, especially refined ones or fast food.

Of course, you should keep track of the number of servings you have at a meal mentions Mayo Clinic¹⁴. Fewer are better although it can be tempting when your favorite dish is on the table. 

Changing your eating habits can be tough. But hopefully the tips here will go a long way toward serving up a healthier you.