Fibre is indigestive, which will remain unchanged when passing by stomach and instentine. Fibre is important to make sure the well-being of disgestive system. Lack of fibre will lead to:-
Constipation
Colon disease such as diverticulitis
Bowel movement disorder
Heart disease
Diabetes
Cancers
Why so many affects?
Fibre is not only mean for digestion but also contribute in balancing cholesterol level and stabilizing glocuse. Most of the fibre sourced from plants, from its indisgestive part. Thus, you need to eat more plant resourse to get fibre supply.
Wednesday, January 21, 2009
How Does Water Help to Lose Weight
It sounds taboo when mentioning the power of water in losing weight. Well, sometimes we tend to neglect things that always with us, (at least until it's gone). Water is the cheapest solution to lose weiht, even though not many of us aware about this.
Here are the points why water is helping in losing weight"
1. A glass of water before meal will control you from overeating.
Drinking while eating will disturb your digestion, while drinking before eating will help you make you feel 'satisfy' and this will help you to avoid more food. Drinking water before meal will ecrease your appetite.
2. Your internal organs need plenty of water to function properly.
Don't say that you don't mind.. because this associate with your fat accumulation! You ought to know that liver has many functions.. and one of it is to convert fat to energy. Water is like fuel to it, without enough water, it may reduce its efficiency,it might fail to do multitask,so it does one task each time, and its duty to convert fat may delay or stopped, causing your body to accumulate more fat!
3. Water hydrates your cell
Would you like to see your face looks older than your age? Even if you're elder, you mght want to see your face glowing and look even younger! So, there's no way you should neglect your water intake. You might avoid to drink a lot of water to stay away from frequent visit to the toilet. But this is only happen for several days, if you don't take plenty of water before. You body will flush out the excess water, but actually it is not the water you drank jut now. The principle of first in first out then occurs. It will get rid the 'earlier' water, thus flush out the toxoc from your body.
Futhermore, enough water is a vital for your muscle to contract easily. You might not want to hurt yourself right?
4. It is Not About Plain Water Alone
People always relate water with plain water. Don't push yourself if you don't like plain water that much. Drink plain water as you want and you can take flavoured drink if you like. But don't drink too much sugary-carborbate drink. Or you can add any drop of fruit juice into your glass of plain water.
If you are so serious about losing weight, please take plenty water. Sometimes we just do everything but forgot about the importance of drinking water, thus make the losing weight is not met.
How to Choose Good Food to Start Your Diet
Imagine you are in a grocery store, finding raw materials for your kitchen. What food will you choose? Or imagine you are about to have dinner at a restaurant. What food will you choose? And imagine that in either situation, you are about to start your diet program. What food is suitable for you? Will you give up all your favourite foods?
Here is 10 ways to good food, where you don't have to stop eating your favourite steak and eat salad.
1. Change your cooking sytle. Switch from deep-fry pan to non-stick pan to reduce oil usage, or use microwave.
2. Steam your favourite vegetables to keep the important nutrients remain.
3. Choose product with 'low fat labels'.
4. Choose leaner meat cuts.
5. Find replacement for oil. You may use chicken stock or lemon juice.
6. Add more fresh vegetables and fruits in your meal.
7. Compensate creamy sauce for your fish with vinegar or salsa.
8. Low fat yoghurt, cornstarch and low fat soy milk are the best choice to eliminate cream in your recipe.
9. Say no to chicken skin.
10. Replace animal fat in your recipe with vegetable oil.
Choosing good food starts from the beginning, as you enter the store and ends as you put it into your mouth. There is no use if you choose good food from store, but demolish it by you high-fat cooking style.
Healthy Eating: A Whole Diet Approach
 The importance of a healthy and varied diet A good diet is important for good health. A healthy and varied diet can help to maintain a healthy body weight, enhance general wellbeing and reduce the risk of a number of diseases including heart disease, stroke, cancer, diabetes and osteoporosis. What is a healthy diet? A healthy diet is a diet based on breads, potatoes, and other cereals and is rich in fruits and vegetables. A healthy diet will include moderate amounts of milk and dairy products, meat, fish or meat/milk alternatives, and limited amounts of foods containing fat or sugar. No single food can provide all the essential nutrients that the body needs. Therefore, it is important to consume a wide variety of foods to provide adequate intakes of vitamins, minerals and dietary fibre, which are important for health. The following pages in this section explain how to achieve a healthy diet. © British Nutrition Foundation, 2007 | ||||
Guidelines for a Healthy Diet
The Dietary Guidelines for Americans are the federal statement of dietary guidance policy. The small bulletin presenting the guidelines contains practical advice for healthy people about what constitutes a healthful diet and how such a diet is important to health. The Dietary Guidelines published by the USDA and Human Services recommend that people maintain desirable weight, limit intake of fat and cholesterol, and consume adequate amounts of starch and fiber.
www.diet-and-health.net
Although these guidelines are developed by the US Department of Agriculture and the Department of Health and Human Services for healthy Americans, they have received the consensus by most authorities, and can be used by *healthy people throughout the world.
*Healthy refers to people who do not suffer from malnutrition or any other condition that requires a change in dietary guidelines or nutrient allowances.
The 1990 Dietary Guidelines for Americans.
- Eat a variety of foods.
- Maintain healthy weight.
- Choose a diet low in fat, saturated fat, and cholesterol.
- Choose a diet with plenty of vegetables, fruits, and
- Use sugars only in moderation.
- Use salt and sodium only in moderation.
- If you drink alcoholic beverages, do so in moderation.
People should focus on their total diet in a more positive way, especially with respect to fat and cholesterol. Most people following a Western type diet are consuming far too much fat and cholesterol, and not enough carbohydrate and fiber.
The easy way to overcome this problem is to eat moderate amounts of foods from all the different food groups, and avoid dietary extremes that include an excess of fatty foods, cholesterol, or sugars.
Eat a Variety of Foods:
All foods that supply calories and essential nutrients, potentially, can be included in an adequate diet. In some cases, certain groups of people (eg. pregnant women, vegetarians) should eat foods to obtain a greater amount of a particular nutrient (eg. calcium-rich foods, iron-rich foods). But, when choosing a greater variety of foods from the different food groups, choose low-calorie foods, especially for elderly persons and persons who are sedentary or trying to loose weight.
No single food can supply all the nutrients in the amounts you need. To make sure you eat all the nutrients and other substances needed for health, choose the recommended number of servings from each of the food groups displayed in the Food Guide Pyramid.
Maintain Healthy Weight:
A healthy weight is the weight a person should be to live a healthy life, and reduce the chances of conditions that are associated with either obesity or malnutrition caused from hunger and starvation. "Too lean" is a health problem often found in young women, too easily influenced by the peer pressure of modern living. They strive to loose weight even when they are under-weight.
A healthy weight can be calculated by considering body mass index and waist-to-hip ratio. If a person is over-weight, and this is not caused by a weight-related disease, the importance of following one of the many weight reduction strategies and the necessity to exercise and increase the amount of energy expended, is paramount.To maintain weight you must balance the energy in food with the amount of energy your body uses. Physical activity is an important way to use up food energy. To use up dietary energy spend more time being physically active, like walking the dog, and less time being inactive, like watching television.
Ratios of weight to height estimate total body mass rather than fat mass, but they correlate highly with the amount of body fat. [Revicki, D.A. and Israel, R.G. Relationship between body mass indices and measure of body adiposity. American Journal of Public Health 76:992-94, 1986] The most commonly used ratio is known as Quetelet's index, or the BMI, and is usually defined as body weight in kilograms divided by the square of the height in meters (wt/ht2).
Table 2.1 Body Mass Index Used to Define Desirable Weight and Overweight for "Ideal" Reference Populations
Mean | Overweight | Severe Overweight | |||
Men | Women | Men | Women | Men | Women |
22.0 | 21.5 | 26.4 | 25.8 | 30.8 | 30.1 |
A reasonable weight reduction program should have a goal of � to 1 pound per week. Loosing more than 1 pound a week is not recommended, nor should drugs or other extreme means of weight reduction be used (See chapter on Dietary Fads and Frauds).Extreme approaches to weight loss, such as self induced vomiting or the use of laxatives, amphetamines, or diuretics, are not appropriate and can be dangerous to health.
The table that follows lists healthy weight ranges for adults.
Height | Weight (in Pounds) |
4' 10" | 91 - 119 |
The higher values in the weight range apply to people with more muscle and bone. Weights above this range are less healthy for most people.
Choose a Diet Low in Fat, Saturated Fat and Cholesterol:
As already stated, there is a need for people following a Western Diet to reduce the amount of fat, saturated fat and cholesterol that they consume. Only about 25 percent of calories should come from fats, and no more than 10 percent from saturated fats.
Risk for heart disease is increased among people with elevated blood cholesterol levels. It is important to get your blood cholesterol checked regularly. If blood cholesterol is above 5.2 mmol/L, follow the advice of health professionals about diet and if necessary medication.Fat, whether from plant or animal sources, contains more than twice the number of calories as an equal amount of carbohydrate or protein. Each gram of fat contains 9 calories. Some foods and food groups are higher in fat than others. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol.
Choose a Diet with Plenty of Vegetables, Fruits and Grain Products:
Foods that provide complex carbohydrates, dietary fiber, and other components are linked to good health, mainly by lowering the fat content in the diet. This guideline is consistent with the scientific evidence that supports the health benefits of diets with more complex carbohydrates and a variety of fiber-rich foods.
Most of the calories in your diet should come from grain products, fruits and vegetables.These include bread, cereals, pasta, rice and potatoes. Dry beans are included in the meat group but can also count as servings of vegetables. Plant foods are generally low in fats, depending on how they are prepared and what is added to them.
Fiber is found only in plant foods. Eating a variety of fiber-containing foods is important for proper bowel function and can reduce the risk of chronic constipation, diverticular disease, heart disease and some cancers.
Use Sugars in moderation:
Sugars include all simple carbohydrates, such as sucrose, glucose and lactose, and foods containing them such as candies, honey, and chocolate.
Sugars and foods containing them in large amounts supply energy but are limited in nutrients. Furthermore, sugars and starches, which break down in the mouth, can contribute to tooth decay. The importance of fluoride and dental hygiene in the prevention of tooth decay is also stressed.
Sugar substitutes do not provide significant calories and may be used to reduce calorie intake. However, foods containing sugar substitutes may not always be lower in calories than similar products that do contain sugar. Unless you reduce the total calories you eat, the use of sugar substitutes will not cause you to lose weight.
Use Salt and Sodium in Moderation:
Sodium plays an essential role in regulating fluids and blood pressure. However many studies have shown that a high sodium intake is associated with high blood pressure. Eating foods high in potassium helps to counter the effects of high sodium consumption on blood pressure.
Using less salt and sodium than is normally used will benefit those people whose blood pressure goes up with salt intake. Hereditary factors as well as excessive drinking have also been shown to be related to high blood pressure. Adults are encouraged to get their blood pressure checked and, if it is high, to consult a physician about diet.
It is easy to reduce sodium intake by using less salt in cooking and on the table, but when eating processed foods it is important to look on the label for sodium substances, as these are used excessively in many types of sauces and condiments.
If You Drink Alcoholic Beverages, Do So in Moderation:
Alcohol has no net benefit to health and is not an essential nutrient in any way. If you can not avoid drinking, do so in moderation. One or two drinks per day are not usually associated with health risks.
Inflammation of the pancreas and damage to the heart and brain are some of the complications of drinking. Studies have shown that alcohol is linked to risks of heart attacks, hypertension, haemorrhagic stroke, cirrhosis of the liver, inflammation of the pancreas, violence, suicide, birth defects and overall mortality.
Table 2.2 A comparison of recent government dietary recommendations for some nutrients.
Surgeon General's Report on Nutrition and Health. | National Research Council's Diet and Health. |
Fat and cholesterol | |
Reduce consumption of fat (especially saturated fat) and cholesterol. | Reduce total fat intake to 30% or less. Reduce saturated fatty acid intake to less than 10% of total calories, and intake of cholesterol to less than 300 mg daily. |
Energy and weight control | |
Achieve and maintain a desirable body weight. To do so, choose a diet in which caloric intake is consistent with energy expenditure. | Balance food intake and physical activity to maintain appropriate body weight. |
Complex carbohydrate and fiber | |
Increase consumption of whole grain foods and cereal products, vegetables (including dried beans and peas), and fruits. | Everyday eat five or more servings of a combination of vegetables and fruits, especially green and yellow vegetables and citrus fruits. Increase intake of starches and other complex carbohydrates by eating six or more daily servings of a combination of breads, cereals, and legumes. |
Sodium | |
Reduce intake of sodium by choosing foods low in sodium and limiting the amount of salt added in food preparation and at the table. | Limit total daily intake of salt to 6 gm or less. Limit salt in cooking and avoid adding it to foods at the table. |
Calcium | |
Adolescent girls and adult women should increase consumption of foods high in calcium, including low-fat dairy products. | Maintain adequate calcium intake. |
Calorie Requirements
In addition to requiring a certain amount of nutrients, your body also requires a certain amount of calories daily. Total energy expenditure includes the energy expended in rest, in physical activity, and as a result of thermogenisis. These components, in turn, are affected by several variables, including age, sex, body size and composition, genetic factors, energy intake, physiologic state (eg. growth, pregnancy, lactation), coexisting pathological conditions, and ambient temperature.
- Resting Metabolic Rate represents the minimum energy needs of the body, for day and night with no exercise or exposure to cold.
- Sedentary includes occupations that involve sitting most of the day, such as office work and studying.
- Light includes activities which involve standing most of the day, such as teaching or laboratory work.
- Moderate may include walking, gardening, and housework.
- Active includes dancing, skating, and manual labor such as farm or construction work.
Table 2.3 Daily calorie allowance.
MEN | WOMEN | |
Activity level | Calories required | |
Resting | 12 per lb. body weight | 13 per lb. body weight |
Using the chart you can determine the amount of calories you require daily, depending on your activity level . For example a 130 pound male waiter requires 2730 calories. (Moderate activity level 21 x 130 lb = 2730 Cal.)
The following table indicates the approximate number of calories used by the body during a half-hour of the activity.
Table 2.4 Energy expenditure.
ACTIVITY | ENERGY |
Badminton | 220 |
Metabolism
The person who can eat and eat and never gain a pound probably does not exist, according to a recent US Department of Agriculture study.
The study should help resolve two conflicting schools of thought on whether a person's metabolism automatically gears up to prevent weight gain when eating extra calories day after day. The findings show very little change in metabolism.
For three weeks, seven men consumed 1000 kcal more each day than they would normally eat. All of them gained weight, on average a ¼ lb per day.
After the men stopped overeating, they dropped weight rapidly, even though they were told not to diet. They unconsciously chose fewer calories than they would normally eat, primarily by avoiding high-fat foods.
This supports the hypothesis that successful body weight regulation might be associated with body fat and carbohydrate levels rather than by a single factor such as total energy level. The men had plenty of fat reserves, so they selected less fat.
While it's not uncommon for a persons' caloric intake to vary 1000 kcal from day to day, it's not easy to eat an extra 1000 kcal day after day. The men consumed all the extra food they were given.
A greater potential for error lies in incorrectly estimating the number of calories needed to maintain weight. It is very difficult to make an accurate estimate. If researchers underestimate, then some of the "extra" calories they feed the subjects are not really extra, and the subject does not gain weight. [Metabolism does not change to prevent weight gain during overfeeding. JADA 90:1556. 1990]www.diet-and-health.net
Friday, January 16, 2009
13 Keys to a Healthy Diet
Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.
Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.
You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.
The following basic guidelines are what you need to know to construct a healthy diet.
1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.
4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.
11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.
12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.
www.wellnessletter.com
Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.
You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.
The following basic guidelines are what you need to know to construct a healthy diet.
1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.
4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.
11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.
12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.
www.wellnessletter.com
Eating smart: A keystep towards healthy eating
Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.
- Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
- Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
- Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
- Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
Healthy eating simplified
Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. But what exactly does that mean? What are good carb, protein, and fat choices for developing your own healthy eating plan? Below you will find more details on each of these topics.
www.helpguide.org
Healthy Eating: Tips for a Healthy Diet
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
Healthy Eating: Strategies for a healthy diet
Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.
| Big picture strategies for healthy eating |
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. |
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. |
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. |
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce |
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated. |
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains. |
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t! |
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better. |
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time www.helpguide.org |
Healthy Eating: Tips for a Healthy Diet
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
Healthy Eating: Strategies for a healthy diet
Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.
| Big picture strategies for healthy eating |
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. |
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. |
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. |
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce |
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated. |
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains. |
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t! |
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better. |
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time |
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