Matt: /* Whole grains and carbohydrates */

2026-09-02T14:56:56Z

Whole grains and carbohydrates

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This page contains notes on how to make healthy [[Personal]] eating choices for my [[Family]] and me. In addition to trying to eat healthy, I also take [[Vitamins and supplements]] and try to follow my [[Tips for managing stress]].

=== General principles ===
* Have a plan for what you will eat each day. When decisions are made last minute, there are fewer healthy options available.
* Eat a variety of foods rather than relying heavily on a small number of foods.
* Include vegetables and fruits regularly.
* Choose whole grains more often than highly refined grains.
* Include healthy sources of protein such as beans, lentils, fish, poultry, nuts, seeds, eggs, and other appropriate foods.
* Limit foods that are high in added sugars, sodium, and saturated fat.
* Pay attention to portion sizes, particularly with calorie-dense foods.
* Drink water regularly.
* Try to make healthy eating a sustainable routine rather than relying on short-term restrictive diets.

=== Fruits and vegetables ===
* Include different types and colors of vegetables.
* Keep fruit available for convenient snacks.
* Frozen fruits and vegetables can be nutritious and convenient alternatives to fresh produce.
* Look for ways to add vegetables to foods I already eat.
* When possible, choose whole fruit rather than fruit juice.

=== Drinks ===
Water is a good default beverage.

Other choices can include:

* Unsweetened tea
* Coffee without large amounts of added sugar
* Milk or appropriate alternatives

Limit frequent consumption of sugar-sweetened beverages.

=== Healthy snacking ideas ===
* Fruit
* Vegetables with hummus
* Unsalted or lightly salted nuts
* Yogurt
* Whole-grain crackers
* Air-popped popcorn
* Apple with peanut butter
* Hard-boiled egg

=== Grocery shopping ===
* Make a shopping list before going to the store.
* Avoid shopping while extremely hungry.
* Keep easy-to-prepare healthy foods at home.
* Compare Nutrition Facts labels between similar products.
* Check serving sizes when comparing labels.
* Keep frozen vegetables available for days when there is little time to cook.
* Buy healthy foods that I actually enjoy eating rather than foods I think I "should" eat but consistently avoid.

=== Eating away from home ===
* Look at the menu before arriving when practical.
* Consider portion size when ordering.
* Choose vegetables or fruit as a side when available.
* Ask for sauces or dressings on the side when useful.
* Don't assume that foods described as "healthy" are necessarily low in sodium, sugar, or calories.
* Enjoy occasional treats without treating one meal as having ruined an otherwise healthy eating pattern.

=== Meal ideas ===

==== Breakfast ====
* Oatmeal with fruit and nuts
* Eggs with whole-grain toast and fruit
* Plain yogurt with fruit and nuts

==== Lunch ====
* Salad with chicken, beans, or another protein
* Whole-grain sandwich with vegetables and fruit
* Leftovers from a healthy dinner

==== Dinner ====
A simple approach is to build a meal around:

* Vegetables
* A source of protein
* A whole grain or other appropriate carbohydrate

Examples:

* Salmon, roasted vegetables, and brown rice
* Chicken, vegetables, and a baked sweet potato
* Bean chili with vegetables
* Whole-grain pasta with vegetables and a protein

=== Things that help me eat well ===
This section is for lessons I discover about my own eating habits.

* I make better choices when I have healthy food available at home.
* Preparing some food in advance makes healthy meals easier during busy days.
* Having a few simple meals I know how to prepare is more useful than collecting complicated recipes.
* If healthy snacks are convenient, I am less likely to choose something simply because it is easy.
* A sustainable eating pattern works better than trying to eat perfectly.

=== Things I want to try ===
* Learn several simple vegetable recipes.
* Eat a greater variety of vegetables.
* Try a new healthy recipe each month.
* Find healthier alternatives for some foods I eat frequently.
* Learn more about reading nutrition labels.

=== Related pages ===
* [[Fitness and nutrition]]
* [[Habits]]
* [[Short-term goals]]
* [[Vitamins and supplements]]

Tips for healthy eating - Revision history

Matt: /* Whole grains and carbohydrates */