Avoid fat … cut out carbohydrates … eat more fat, but only some kinds of fat … no, no, really carbohydrates are good … don’t eat red meat … red meat is good for you.

Consumers hear conflicting messages about what foods to eat and which ones to avoid. What’s a health-conscious person to do?

Baptist Online spoke with Baptist Memorial Health Care clinical dietitian Amanda Williams, RD, LD, to get the facts on foods to include in a healthy diet.

“The key is to eat a variety of whole grain foods, fresh fruits and vegetables, lean sources of protein, and a source of calcium through dairy products or a calcium supplement,” Williams said.

Sound familiar? Being healthy is all about common sense -- eating the right foods and getting plenty of exercise; it’s not just about weight loss. “People want a quick solution. Weight loss is something you need to work at,” Williams said. “Diets don’t work; a change of lifestyle will.”

The basic rules of thumb are:

• Eat a variety of foods. Every diet should include a balance of fat, carbohydrates, protein, vitamins, and minerals. Eating too much or too little food from any of these categories is not good. Eat a variety of foods within each food group – meats, dairy products, fruits, vegetables, and grains.
• Watch portion sizes. Bigger is not better. Americans eat portion sizes that are too large. For example, one 3-ounce serving of meat is about the size of a deck of cards. An adult only needs two 3-ounce servings of meat a day. Most people eat a lot more than that. When eating at an Italian restaurant, a typical serving is three to four cups of pasta, excluding the bread or breadsticks that you eat. However, one serving of pasta is only one-half cup. If you eat the whole plate, you are consuming six to eight servings of grains at one meal – even more if you eat bread. The Food Guide Pyramid recommends only 6-11 servings from the breads, cereal, and pasta group per day.
• Moderation in all things. Alcohol and caffeine are usually OK in moderation. If you suffer from frequent bouts of heartburn or have acid reflux, you should avoid caffeine. You can even eat sweets and other junk foods occasionally, but don’t overindulge.

The lowdown on fat

Fat itself is not bad. Fatty acids are necessary for the structure and function of all cell membranes and the absorption of certain vitamins. Fat is a source of energy and cushions and insulates vital organs. Also, eating foods higher in fat helps you feel full longer than foods lower in fat. Thirty percent of a person’s daily calories should come from fat.

However, you should avoid saturated fats as much as possible. Saturated fats increase the risk of heart disease by increasing levels of blood cholesterol and LDL (low-density lipids). When too much LDL cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances it can form plaque, a thick, hard deposit that can clog those arteries, according to the American Heart Association. Sources of saturated fat include whole dairy products, meats, lard, and tropical oils such as palm and coconut oil.

Unsaturated fats lower the risk of heart disease by lowering cholesterol levels and possibly increasing the level of HDLs (high-density lipids). HDL cholesterol is known as the "good" cholesterol because a high level of it seems to protect against heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it is passed from the body. Some experts believe that HDL removes excess cholesterol from plaque in arteries, thus slowing the buildup, according to the AHA.

Good sources of unsaturated fats include canola and olive oils as well as liquid and tub margarines. Any fat that is liquid at room temperature is unsaturated; those that are solid are saturated.

Some popular diets today advocate the consumption of saturated fats. Williams offers this advice: “Every once in a while won’t kill you; every day probably will.”

What about carbohydrates?

Low-carbohydrate diets are all the rage now, but keep in mind that humans need carbohydrates. In fact, about 55 percent of your daily calories should come from carbohydrates – bread, cereal, pasta, and fruit are good sources. Carbohydrates are the only source of energy used by the brain. “If your diet lacks carbohydrates, you can’t think,” Williams said.

So why do carbohydrates get such a bad rap these days? “It’s not that carbohydrates are bad for you, it’s that we’ve forgotten what a portion size looks like,” Williams said.

It is best to stick with whole grains rather than refined grains. Whole grains, such as oat bran, barley and whole wheat, are an excellent source of fiber, vitamins and other phytochemicals (substances derived from plants). They are naturally low in fat and are associated with a lowered risk of heart disease in some studies, according to the AHA. Don’t be fooled by products that are described as “wheat.” Check the label to make sure “whole wheat” is a top ingredient.

Eat lean sources of calcium

Dairy products are the best source of calcium and are also good sources of protein. But choose low-fat dairy products – skim or low-fat milk, low-fat yogurt, low-fat cheese, and low-fat cottage cheese. Adults 50 and younger need 1,000 milligrams of calcium a day. Adults older than 50 need 1,200 milligrams a day, according to the National Academy of Sciences' Institute of Medicine.

Dark, leafy green vegetables and almonds are also sources of calcium, but you have to eat quite a bit to equal one serving of a dairy product.

Are some vegetables better than others?

No one vegetable is better than another. You want to eat a variety of vegetables of different colors. Different colored vegetables contain different vitamins and minerals. One great rule of thumb: the darker the color of the vegetable, the richer the source of vitamins and minerals. For instance, dark green spinach will have more nutrients than light green iceberg lettuce.

Why is salmon so good for us? Isn’t all seafood good?

Fish and seafood are good sources of protein and other nutrients. Salmon, along with mackerel and herring, are so touted because they are an excellent source of omega-3 fatty acids. This substance has been shown to protect against heart disease.

Get your protein

Meat, poultry, and fish are good sources of protein, but watch portion sizes and fat content. A person only needs six ounces of cooked meat, poultry, or fish each day. Chicken and turkey without skin are low-fat options. Beef is fine, but choose lean cuts – round, sirloin, chuck, and loin are best. Lean pork (tenderloin, loin chops) as well as lean ham is OK, too.

Even if you eat a healthy, balanced diet it is still a good idea to take a daily multivitamin. “I always recommend a multivitamin. Most people don’t eat enough servings of fruits and vegetables a day. Think of it as insurance,” Williams said.

* Amanda Williams, RD, LD, Baptist Memorial Health Care; American Heart Association; National Library of Medicine; National Academy of Sciences' Institute of Medicine