Healthy Eating for Heavy Hounds Crafting a Nutritious Dog Diet

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last updated September 16, 2024

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Healthy Eating for a Healthy Weight

An eating plan that helps promote health and manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoeseven fresh herbsare loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.

According to the Dietary Guidelines for Americans 20202025[PDF-30.6MB], a healthy eating plan:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
Stays within your daily calorie needs

USDAs MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. You can also download My Food Diary [PDF-106KB]to help track your meals.

Fruit

Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Vegetables

Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also saut (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dishjust microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week.

Calcium-rich foods

In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.

Meats

If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends and search the internet and magazines for recipes with fewer calories you might be surprised to find you have a new favorite dish!

Comfort Foods

You can still enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while.

Some general tips for comfort foods:

Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.
Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.

The 10 rules of a heart-healthy diet

Eating a healthy diet is a cornerstone of treating and preventing heart disease. That's easy to understand, but sometimes hard to implement. There's no one-size-fits-all eating plan that will work for everyone. With that in mind, the American Heart Association updated its dietary guidelines for the first time in 15 years. Rather than listing dos and don'ts of specific nutrients (such as protein or fat), the new guidelines published online Nov. 2, 2021, by Circulation focus on healthy eating patterns. As long as you stay within the following rules, you can tailor a heart-healthy diet to your tastes and needs.

1.Balance your calorie intake with physical activity. Weight gain is a risk factor for cardiovascular disease, and taking in more calories than you burn off leads to weight gain. Talk to a dietitian to find out how many calories you need to eat considering how active you are. It may only require a few tweaks to your diet to have the calories you eat balance the calories you burn during activity. "Maybe you need to reduce fast food and make room for nutritious foods. Or maybe your portions are too large. For instance, your salad might include a cup of beans when a quarter-cup is more appropriate," says Liz Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center.

2. Eat a variety of fruits and vegetables. Consuming a rainbow of colorful fruits and vegetables (which are full of nutrients and many types of beneficial plant molecules) is linked to a reduced risk of cardiovascular disease and early death, the guidelines point out. You should get at least five servings per day. Moore says the produce doesn't have to be fresh; it can be frozen or canned. "I prefer frozen, because canned foods have added salt. But you can reduce salt by rinsing canned vegetables."

3. Choose whole-grain foods and products. The guidelines stress the importance of eating whole grains (like whole-wheat bread or brown rice) over refined grains (such as white bread or white rice). That's because eating whole grains every day is linked to a reduced risk for cardiovascular disease, heart attack, stroke, and diabetes. "Keep it interesting by trying whole grains that are new to you, such as quinoa, buckwheat, or wild rice. They have B vitamins and protein, and they're not hard to find in most stores," Moore says.

4. Choose healthy proteins. The guidelines suggest eating mostly plant-based proteins, such as nuts or legumes (beans, lentils), along with two to three servings of fish per week. They're all associated with lower cardiovascular disease risks. And while it's still debated, the new guidelines recommend replacing full-fat dairy products with low-fat dairy (such as milk or yogurt) for better heart health. If you want meat or poultry, the guidelines urge eating only low-fat cuts and staying away from processed meats of any kind. How much protein do you need? "Don't worry about reaching a number," Moore advises. "Just include protein in every meal, whether it's beans, fish, or low-fat cheese."

5. Use liquid plant oils instead of tropical oils. The cardiovascular benefits of unsaturated fats from plant oils (like olive, canola, or safflower oil) are especially effective when they replace saturated fats, such as those in red meat and tropical oils (like coconut or palm oil), according to the guidelines.

That's not a license to drown foods in plant-based oil; oils are still fats, and fat contains twice as many calories per gram as does protein or carbohydrate. The right amount for you depends on your calorie goals.

6. Choose minimally processed foods. The guidelines note that eating ultra-processed foods (which are loaded with salt, added sugar, fat, and preservatives) is tied to an increased risk for obesity, diabetes, heart disease, and death from any cause. So as much as you can, avoid processed meats, frozen meals, ready-made baked goods, chips, and other processed foods. Instead, opt for whole foods that haven't been processed and packaged to survive on a shelf for long periods.

7. Minimize your intake of foods and drinks with added sugars. Consuming sugary foods and drinks has consistently been associated with elevated risks for diabetes, cardiovascular disease, and weight gain, the guidelines report.

Scan Nutrition Facts labels for "added sugars" or look for added sugars in the ingredients list (search for names such as glucose, dextrose, sucrose, corn syrup, honey, maple syrup, or concentrated fruit juice). Try to keep them out of your diet as much as possible.

8. Choose or prepare foods with little or no salt. The guidelines warn that eating too much salt may increase blood pressure, which is a risk factor for heart attack and stroke. Extra-salty foods include restaurant fare and processed foods. But salt hides even in salad dressing and whole-wheat bread.

Read food labels carefully to check sodium (salt) levels, and keep your intake below 2,300 milligrams (mg) per day.

9. Limit alcohol consumption; if you don't drink, don't start. Drinking too much alcohol increases the risk for stroke and dangerous irregular heartbeats, the guidelines warn. Limit yourself to no more than one drink per day if you're a woman and two drinks per day if you're a man.

10. Use these guidelines wherever you dine. Apply the guidelines to meals you eat in any setting. How does that work if you're at a friend's house or restaurant? "It may be fun, but it's not a free-for-all. You still need to watch your portions," Moore says. "And minimize sauces or ask for them on the side. They're often sources of salt, sugar, and fat. But don't beat yourself up if you break the rules once in a while. Just do a better job at your next meal. Your heart is counting on you."

Image: CharlieAJA/Getty Images

Diabetes diet: Create your healthy-eating plan

A diabetes diet is a healthy-eating plan that helps control blood sugar. Use this guide to get started, from meal planning to counting carbohydrates.
By Mayo Clinic Staff

Related information

A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. It's a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, this type of diet is the best eating plan for most everyone.

Why do you need to develop a healthy-eating plan?

If you have diabetes or prediabetes, your health care provider will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar, also called blood glucose, manage your weight and control heart disease risk factors. These factors include high blood pressure and high blood fats.

When you eat extra calories and carbohydrates, your blood sugar levels rise. If blood sugar isn't controlled, it can lead to serious problems. These problems include a high blood sugar level, called hyperglycemia. If this high level lasts for a long time, it may lead to long-term complications, such as nerve, kidney and heart damage.

You can help keep your blood sugar level in a safe range. Make healthy food choices and track your eating habits.

For most people with type 2 diabetes, weight loss also can make it easier to control blood sugar. Weight loss offers a host of other health benefits. If you need to lose weight, a healthy-eating plan provides a well-organized, nutritious way to reach your goal safely.

What does a diet for people with diabetes involve?

A diet for people living with diabetes is based on eating healthy meals at regular times. Eating meals at regular times helps to better use insulin that the body makes or gets through medicine.

A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. The dietitian also can talk with you about how to improve your eating habits. Options include choosing portion sizes that suit the needs for your size and activity level.

Recommended foods

Make your calories count with nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and "good" fats.

Healthy carbohydrates

During digestion, sugars and starches break down into blood glucose. Sugars also are known as simple carbohydrates, and starches also are known as complex carbohydrates. Focus on healthy carbohydrates, such as:

Fruits.
Vegetables.
Whole grains.
Legumes, such as beans and peas.
Low-fat dairy products, such as milk and cheese.

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests food and helps control blood sugar levels. Foods high in fiber include:

Vegetables.
Fruits.
Nuts.
Legumes, such as beans and peas.
Whole grains.

Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. These omega-3s may prevent heart disease.

Avoid fried fish and fish with high levels of mercury, such as cod.

'Good' fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

Avocados.
Nuts.
Canola, olive and peanut oils.

But don't overdo it, as all fats are high in calories.

Foods to avoid

Diabetes raises your risk of heart disease and stroke by raising the rate at which you develop clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Limit coconut and palm kernel oils.
Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
Sodium. Aim for no more than 2,300 mg of sodium a day. Your health care provider may suggest you aim for a smaller amount if you have high blood pressure.

Putting it all together: Creating a plan

You may use a few different approaches to create a healthy diet to help you keep your blood sugar level within a typical range. With a dietitian's help, you may find that one or a combination of the following methods works for you:

The plate method

The American Diabetes Association offers a simple method of meal planning. It focuses on eating more vegetables. Follow these steps when preparing your plate:

Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.
Fill a quarter of your plate with a lean protein, such as tuna, lean pork or chicken.
Fill the last quarter with a carbohydrate, such as brown rice or a starchy vegetable, such as green peas.
Include "good" fats such as nuts or avocados in small amounts.
Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.

Counting carbohydrates

Because carbohydrates break down into sugar, they have the greatest effect on your blood sugar level. To help control your blood sugar, you may need to learn to figure out the amount of carbohydrates you are eating with the help of a dietitian. You can then adjust the dose of insulin accordingly. It's important to keep track of the amount of carbohydrates in each meal or snack.

A dietitian can teach you how to measure food portions and become an educated reader of food labels. You also can learn how to pay special attention to serving size and carbohydrate content.

Choose your foods

A dietitian may recommend you choose specific foods to help plan meals and snacks. You can choose a number of foods from lists that include categories such as carbohydrates, proteins and fats.

One serving in a category is called a choice. A food choice has about the same amount of carbohydrates, protein, fat and calories and the same effect on your blood sugar as a serving of every other food in that same category. For example, the starch, fruits and milk list includes choices that are all between 12 and 15 grams of carbohydrates.

Glycemic index

Some people who live with diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood sugar levels. Talk with your dietitian about whether this method might work for you.

A sample menu

When planning meals, take into account your size and activity level. The following menu is for someone who needs 1,200 to 1,600 calories a day.

Breakfast. Whole-wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of 1% low-fat milk, a piece of fruit and coffee.
Lunch. Roast beef sandwich on wheat bread with lettuce, tomato and mayonnaise, medium apple and water.
Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1 tsp margarine, 1/2 cup carrots, 1/2 cup green beans, medium dinner roll and unsweetened iced tea.
Snack. For example, 2 1/2 cups popcorn with 1 1/2 teaspoons margarine.

What are the results of this kind of diet?

Embracing a healthy-eating plan is the best way to keep your blood sugar level under control and prevent diabetes complications. And if you need to lose weight, you can tailor the plan to your specific goals.

Aside from managing your diabetes, a healthy diet offers other benefits too. Because this diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to lower your risk of cardiovascular diseases and certain types of cancer. And eating low-fat dairy products can reduce your risk of low bone mass in the future.

Are there any risks?

If you live with diabetes, it's important that you partner with your health care provider and dietitian to create an eating plan that works for you. Use healthy foods, portion control and a schedule to manage your blood sugar level. If you don't follow your prescribed diet, you run the risk of blood sugar levels that change often and more-serious complications.

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April 13, 2023

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