HEALTH / FOOD SPECIAL................. SIX RULES FOR HEALTHY EATING

SIX RULES FOR HEALTHY EATING





1 Eat a variety of completely unprocessed foods

These include fruits and vegetables. But they also include meat, fish, poultry and eggs that haven't been processed.In other words, when buying food at the market, focus on things that have not been been cooked, prepared or altered in any way. Brown rice over white rice. Whole grains over refined grains. You're far better off eating two apples than drinking apple juice.

2 Eat as much home-cooked food as possible

Eating at home allows you to avoid processed ingredients more easily. It allows you full control over what you eat.You're much less likely to stuff yourself silly if you eat homecooked food. I'm not saying this is easy. Behavioral change takes repetition and practice. It also, unfortunately, takes time.

3 Use salt, butter and oil as needed

Things like salt and fat aren't the enemy. They are often necessary in the preparation of tasty, satisfying food. Sea soning is often what makes vegetables taste good. Don't be afraid of them, but don't go crazy with them either.

4 Drink mostly water, but some alcohol, coffee and other beverages are fine

You can find a study to show that everything either prevents or causes cancer -alcohol and coffee included. But my take is that the preponderance of evidence supports the inclusion of a moderate consumption of most beverages.

5 Treat all beverages with calories in them as you would alcohol

This includes every drink with calories, including milk. They're fine in moderation, but keep them to a minimum. You can have them because you like them, but you shouldn't consume them as if you need them.

6 Eat with other people, especially people you care about, as often as possible

This has benefits even outside those of nutrition. It will make you more likely to cook. It will most likely make you eat more slowly. It will also make you happy.

-Aaron E Carroll

NYT NEWS SERVICE