The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice.
For millennia, the grains humans ate came straight from the stalk. That means they got a carbohydrate package rich in fiber, healthy fats, vitamins, minerals, plant enzymes, hormones, and hundreds of other phytochemicals.
They deliver the outer (bran) and inner (germ) layers along with energy-rich starch.
The "bad" fats—saturated and trans fats—increase the risk for certain diseases.
The "good" fats—monounsaturated and polyunsaturated fats—lower disease risk.
Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, trans fat-free margarines, nuts, seeds, avocadoes, and fatty fish such as salmon.
These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart.
The different types of fat have a varied effect on health and disease, therefore, try to follow these guidelines with regards to fat intake:
Try to eliminate trans fats from partially hydrogenated oils. Check food labels for trans fats; avoid fried fast foods.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats in cooking and at the table.
Eat one or more good sources of omega-3 fats every day—fish, walnuts, canola or soybean oil, ground flax seeds or flaxseed oil.
"Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet.
Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.
Vegetables and fruits are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different vegetables and fruits that you eat.
Fit more fruits and vegetables into your day:
Keeping it where you can see it, so you’ll be more likely to eat them.
Eat fruit and vegetables with every meal, and try to make these your snack foods as well!
Variety is important too, so try new fruits and veggies and include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
Try to eliminate potatoes and other white starchy carbs.
Try eat meals where fruits and veggies are the main part of the meal!
White bread, white rice, white pasta, other refined grains, potatoes, red meats, butter, sugary drinks, and sweets should all be used sparingly due to their negative health impacts from increasing cholesterol and fat levels to causing blood sugar increases which can lead to other health effects.