{"id":171,"date":"2024-03-12T16:20:30","date_gmt":"2024-03-12T23:20:30","guid":{"rendered":"https:\/\/www.kitsapcooks.com\/?page_id=171"},"modified":"2024-03-12T16:20:30","modified_gmt":"2024-03-12T23:20:30","slug":"healthy-diet","status":"publish","type":"page","link":"https:\/\/www.kitsapcooks.com\/?page_id=171","title":{"rendered":"Healthy Diet"},"content":{"rendered":"<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-0  el_before_av_one_third  avia-builder-el-first  first flex_column_div  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltngnt8r-3eba8410334fdd99a7f726a5323e3a8d\">\n#top .av-special-heading.av-ltngnt8r-3eba8410334fdd99a7f726a5323e3a8d{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-ltngnt8r-3eba8410334fdd99a7f726a5323e3a8d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-ltngnt8r-3eba8410334fdd99a7f726a5323e3a8d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-ltngnt8r-3eba8410334fdd99a7f726a5323e3a8d av-special-heading-h3  avia-builder-el-1  avia-builder-el-no-sibling '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Action Steps for a Healthy Diet<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_third-048119fdb636ea3d70edc0b975509c6c av_one_third  avia-builder-el-2  el_after_av_one_full  el_before_av_one_third  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltngq93a-7d4cc4d8fc8425e713e1128fc39a8ae0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Fruits<\/h3>\n<ul>\n<li>Consume at least half of your daily fruit choices as whole fruits, such as fresh, frozen, cooked, dried, or canned in 100% fruit juice.<\/li>\n<li>Choose 100% fruit juice instead of sugar-sweetened beverages, such as energy drinks, flavored waters, fruit drinks, soft drinks, and sports drinks.<\/li>\n<li>Try fruit as snacks, salads, side dishes, and desserts.<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_third-feecfcc73494c68bb0d1632d1d5c38ae av_one_third  avia-builder-el-4  el_after_av_one_third  el_before_av_one_third  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltngssl7-d35d30bcb90d1705dff42c68061a3a17 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Vegetables<\/h3>\n<ul>\n<li>Eat more colorful vegetables in various forms, such as fresh, frozen, canned, dried, and 100% vegetable juices.<\/li>\n<li>Buy frozen vegetables without butter or sauce.\u00a0 Or try low sodium or no-salt-added canned vegetables.<\/li>\n<li>Try vegetables as snacks, salads, and side dishes, and incorporate vegetables into main dishes.<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_third-feecfcc73494c68bb0d1632d1d5c38ae av_one_third  avia-builder-el-6  el_after_av_one_third  el_before_av_one_third  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltngv4jt-fd64d0a2c7d9382c2753a1c665476310 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Grains<\/h3>\n<ul>\n<li>Consume at least half of your total grain choices as whole grains, such as whole wheat, whole oats, and brown rice.\u00a0 Whole grains are a source of important vitamins and minerals and are typically high in fiber, too.<\/li>\n<li>Switch from refined to whole grain versions of commonly consumed foods, such as breads, cereals, pasta, and rice.<\/li>\n<li>Limit refined grains, especially those high in calories, saturated fat, added sugars, and\/or sodium, such as cakes, chips, cookies, and crackers.<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_third-048119fdb636ea3d70edc0b975509c6c av_one_third  avia-builder-el-8  el_after_av_one_third  el_before_av_one_third  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltngxvq7-4b1a393e02f660bd8433de498831821d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Dairy<\/h3>\n<ul>\n<li>Substitute fat-free (skim) or low-fat (1%) dairy products (such as cheese, milk, and yogurt) or fortified soy beverages for regular or full-fat (whole) dairy products.<\/li>\n<li>Limit dairy desserts, especially those high in calories, saturated fat, and added sugars, such as ice cream, other frozen desserts, and pudding.<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_third-feecfcc73494c68bb0d1632d1d5c38ae av_one_third  avia-builder-el-10  el_after_av_one_third  el_before_av_one_third  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltnh0du2-aa985fb5b7eb100694b9a749e1c942b1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Protein<\/h3>\n<ul>\n<li>Eat a variety of protein foods, such as beans, peas, eggs, fat-free or low-fat dairy products, lean meats and poultry, seafood, soy products, and unsalted nuts and seeds.<\/li>\n<li>Choose seafood and plant sources of protein, such as beans, peas, soy products, and unsalted nuts and seeds in place of some meats and poultry.<\/li>\n<li>Add beans or peas to salads, soups, and side dishes, or serve them as a main dish.<\/li>\n<li>Snack on a small handful of unsalted nuts or seeds rather than chips or salty snack foods.<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_third-feecfcc73494c68bb0d1632d1d5c38ae av_one_third  avia-builder-el-12  el_after_av_one_third  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltnh3l4i-ed4b1ff1d415ddb4c42a7e80c88c3de6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Saturated Fat, Sodium, and Sugars<\/h3>\n<ul>\n<li>Choose fresh meats, poultry, and seafood rather than processed varieties.<\/li>\n<li>Switch from stick margarine to soft margarine (liquid, tub, and spray).<\/li>\n<li>Look for light, low sodium, reduced sodium, or no-salt-added versions of packaged foods, snacks, and condiments when available.<\/li>\n<li>Limit desserts, savory snacks, and sweets, such as cakes, chips, candies, cookies, crackers, ice cream, and microwave popcorn.<\/li>\n<li>Consume smaller portions of foods and beverages that are higher in saturated fat, sodium, and sugars, or consume them less often.<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-14  el_after_av_one_third  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltnh80bk-669653ce3877fddcb9a41989243627f9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Helpful Meal Preparation Tips<\/h3>\n<ul>\n<li>Try baking, broiling, grilling, or steaming.\u00a0 These cooking methods do not add extra fat.<\/li>\n<li>Trim or drain fat from meats before or after cooking and remove poultry skin before cooking or eating.<\/li>\n<li>Cook and bake with liquid oils, such as canola or olive oil, instead of solid fats, such as butter, lard, or shortening.<\/li>\n<li>Prepare your own food when you can and limit packaged sauces, mixes, and &#8220;instant&#8221; products, including flavored rice, instant noodles, and ready-made pasta.<\/li>\n<li>Limit the amount of salt and sugar you add when cooking, baking, or eating.<\/li>\n<li>Flavor foods with herbs and spices and no-salt seasoning blends instead of salt.<\/li>\n<li>Rinse sodium-containing canned foods, such as tuna, vegetables, and beans before eating.<\/li>\n<li>When eating out, ask how your food is being prepared.\u00a0 You can also request to see nutrition information, which is available at many chain restaurants.<\/li>\n<\/ul>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-171","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/pages\/171","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=171"}],"version-history":[{"count":0,"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/pages\/171\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}