Our Maine Street's Aroostook Issue 2 : Fall 2010 | Page 46

What is a HEalthy Diet?
by Darla Nesbitt, RN, Cardiac Rehab Nurse

Eating healthy can improve longevity, reduce the
risk of chronic disease, and provide adequate energy so
you can lead an active lifestyle and maintain a healthy
weight. Every day, we are bombarded with conflicting
nutritional advice. Developing a healthy diet isn’t as
restrictive as most people imagine.

A healthy diet consists of a wide variety of foods
which contributes to different nutritional needs. Healthy
eating is an opportunity to expand your range of choices
by trying foods that you don’t normally eat.

Fruits, vegetables, grains and legumes provide
energy, most of the vitamins and minerals you need, plant
chemicals (photochemicals which have powerful disease
preventing capabilities) and fiber.

Energy comes from the three major nutrients
in food – protein, fat and carbohydrate. We do not get
energy from vitamins, minerals or water. To lead an active
lifestyle, you need the right mixture of these nutrients.

Carbohydrates are your body’s main energy
source. Complex carbohydrates include legumes, grains
and starchy vegetables, such as potatoes, peas and corn.
Simple carbohydrates are found mainly in fruits, milk,
and in foods made with sugar.

Protein is important for growth and repair of all
tissues in your body and helps reduce hunger between
meals. Protein sources include both animal and plant
products. Legumes, fish, lean cuts of poultry and meat,
dairy products, nuts and seeds are your richest sources of
protein.

Fats help your body absorb essential vitamins,
maintain the structure and function of cell membranes,
and help keep your immune system working. Too
much of certain types of fat can increase your
blood cholesterol and triglyceride levels,
44 County Health FALL & WINTER 09

increase risk of coronary artery disease and cancer.

Saturated fat is found in animal products (such
as red meat, poultry, butter and whole milk) and in foods
made with coconut, palm, and other tropical oils.

Trans fat comes from adding hydrogen to
vegetable oil. Trans fat is found in commercial baked
goods (crackers, cookies, cakes), fried foods (doughnuts,
French fries), shortenings and is found in some types of
margarine.

Fiber is the part of plant food that your body
doesn’t digest and absorb. There are two types: soluble
and insoluble. Insoluble fiber adds bulk to your stool and
can help prevent constipation. Soluble fiber may help
improve your cholesterol and blood sugar levels.

Sodium helps maintain the right balance of
fluids in your body, helps transmit nerve impulses, and
influences the contraction and relaxation of muscles. Too
much sodium can be harmful. Most sodium in your diet
comes from eating processed and prepared foods (canned
vegetables, soups, luncheon meats and frozen foods).
Avoid adding salt during cooking or at the table.