What You Eat Determines Your Health--Mostly

The basics of healthy eating are so simple it'll be hard for you to forget them.

• Eat lots of colorful vegetables and fruit. They can be fresh, canned, or frozen, which is especially high in nutrients because they're packed immediately after harvest.
• Use “good” fats. That's olive oil and canola oil. Other vegetable oils work well, too. The polyunsaturated and monounsaturated fats in vegetable oils, nuts, seeds, and fish lower disease risks. Our bodies absolutely need good fats to function well.
• But we don't need the "bad" fats that clog our arteries and cause diseases. Stay away from saturated fats found in red meats and full-fat dairy and from trans fats, hydrogenated oils, found in processed foods and baked goods.
  
• Whole grains need to be a part of our diets, not white flour, which is considered a "bad" carb. Whole grains are a good source of fiber and needed nutrients such as selenium, magnesium, and potassium.
• Use low-fat proteins, such as skinless chicken breast, beans, and nuts, and lean cuts of beef and pork. And have two servings a week of fish.

Here's today's recipe, a one-pan dish with low-fat proteins, white beans: