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Whole foods like fruits, vegetables, and whole grains contain vitamins, minerals, and antioxidants, and fiber. Some fruits and vegetables are labeled “superfoods” and are more nutrient-dense than others. Examples of these include blueberries, pineapple, spinach, and broccoli. Lean protein (poultry without the skin, beans, soy, beef or pork tenderloin, or ground round) and low fat dairy foods (1% or skim milk, yogurt or cheese) are healthy food choices. Lean and low-fat options contain less saturated fat, which can help with prevention or management of heart disease.
A diet consisting of a variety of foods from each of the five food groups will provide a wide range of nutrients.
Are you looking for something healthy to eat? Don’t avoid polyunsaturated and monounsaturated fats, which are good for you and fight depression. Dr. Mehmet Oz, Vice-Chair and Professor of Surgery at Columbia University, says you also should head over to the produce aisle, and stock up on fresh fruits and vegetables. Packaged goods usually contain harmful, artificial ingredients because they're designed to stay on the shelf for years, he says.
The supermarket shelves are filled with foods that seem healthy -- but don't be fooled. Dr. Oz and Dr. Michael Roizen say that 50% of the sugar we eat comes from "fat-free" foods like salad dressings and soft drinks. In fact, young women get about half their daily calories from salad dressing! Dr. Oz says to substitute olive oil and vinegar for a healthier alternative.
If you're craving something sweet and salty, consider some healthy alternatives to potato chips and candy bars. Apples, carrots, and nuts are great emergency foods, Dr. Oz says. A glass of vegetable juice also takes the edge off, he says. One snack you may not have considered are breath strips! "I like [breath strips] because a lot of times, we have a craving center in our brain that says put something in me," he says. "It doesn't tell you what."
Dr. Oz says a glass of water, a good night's sleep, or sex also might satisfy your craving.
Another way to fight fat is to spice it up: Adding red pepper flakes or cinnamon to your food can reduce your appetite, Dr. Oz says.
This content originally appeared on doctoroz.com
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.