What foods should you being eating to maintain good health? Is it necessary to give up tasty foods to be healthy? Rena Quinton, assistant professor in the Human Sciences Department at Texas A&M University-Kingsville, answers those questions and provides the following information to help you make healthy food choices.
Fruits, vegetables and whole grains are important in a healthy diet. Besides vitamins, minerals and fiber, plant foods contain phytochemicals that help prevent chronic diseases. Also, a hearty vegetable soup or big salad with lowfat dressing before a meal will help you to not overeat.
Enjoy all of nature's bounty. Don't limit yourself to what some magazine or manufacturer is promoting as the latest super food. Savor sweet baby carrots, rich tomato sauce on spaghetti, those crisp and crunchy salad greens, corn on the cob, cole slaw and pinto beans.
Feast on real fruit, not some high-fructose corn syrup-laden imposter (Hint: read the label or better yet, stay in the produce section.) Whole strawberries, raspberries and cranberries contain a phytochemical which may help fight cancer. Scientists haven't discovered all of the thousands and thousands of phytochemicals, so the greater the variety of plant foods you eat, the better your odds of getting more of these hidden treasures.
Explore the fantastic variety of leafy greens; there's more than just spinach and iceberg lettuce. Swiss chard, kale, beet greens and collards are great cooked, while salads can include Romaine lettuce, watercress, arugula, Boston lettuce or a variety of baby greens.
Whole grains can help prevent high blood pressure, but go for the real thing. Get 100 percent whole wheat bread, brown rice and oatmeal. Buy a hot-air popper and enjoy some terrific popcorn.
Also, appreciate the foods of your ethnic heritage. Your great-grandmother knew good food. Don't neglect nopalitos and jicamas, collards and mustard greens, borscht laden with beets and cabbage, or whole-grain pumpernickel bread. These are wonderful and nutritious foods.
Get that spirit of adventure and explore different ethnic foods, too. But seek out the original versions, not the over-salted, super-sized, high-fat imposters. A cookbook from the library or your friend's grandmother would be an excellent resource.
Americans get plenty, usually too much, protein and fat. Portions of meat and other animal foods should be small. Beans, such as black beans, pintos, split peas or tofu, are an excellent substitute for meat; eat them often and enjoy hearty servings. You don't need a lot of fat, but extra-virgin olive oil, nuts, sunflower seeds and dark chocolate are delicious choices to include in moderation. They contain those wonderful phytochemicals, too. A source of calcium is important for strong bones. Lowfat dairy products are one choice; others are fortified soy milk or canned fish with bones.
If you get your food from a farmer's market or the organic food section, so much the better for you and the environment.
Finally, enjoy the gift of delicious healthy food. If possible, enjoy mealtimes with family or friends. Eat slowly and appreciate the variety of flavors and textures of fresh fruits, vegetables, whole grains and other good things. Good food is part of the joy of living. 
This article is provided as a courtesy by the Human Sciences Department, Texas A&M University-Kingsville. For information, contact your nutritionist or health care provider.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.