Healthy eating is important for everyone, from babies to the elderly. Learning to eat well is more than just eating a variety of foods so that your body gets the proper nutrients. It is also about enjoyment of foods and maintaining a healthy weight. Anyone can eat for good health. It involves 2 simple steps. First is to eat foods from all the different food groups. The second step is to eat a variety of foods from each group every day. Sounds simple. However so many people are not following a healthy eating plan. Busy lifestyles, availability of fast food, advertising and a lack of understanding of what healthy food is, all work against people trying for healthier eating. Unhealthy eating causes illness and weight problems. Type 2 diabetes is increasing dramatically and is directly linked to the increase in obesity. Heart disease and some cancers are also linked to obesity.
A study by the Medical Journal of Australia found that 56% of Australian adults are considered overweight or obese. This is a 61% increase in obesity since 1991 Un-treated obesity poses significant, even life-threatening health risks.
Everyone understands the importance of having car/home/ insurance. Have you considered the importance of nutritional insurance? This means eating the foods that will protect you against future disease, and understanding the benefits nutritional supplements can provide.
If you are currently not following a healthy plan you will be surprised that you are most likely not eating enough. You may need to increase the amount of food you consume.
Daily Food Suggestions
Fruit 2-3 serves, Vegetables 5-7 serves, Protein 3-6 serves, Whole grains 2-3 serves, Dairy 2-3 serves
Antioxidant Super Foods
Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.
1. Top your cereal with almonds or berries; add tomatoes to sandwiches, soups or stews; layer your whole grain bread sandwich with slices of peppers and fresh spinach.
2. Pack a snack bag of nuts, baby carrots, grape tomatoes, and bell pepper slices for a nutritious pick-me-up between meals.
3. Protein snack bars carry easily for quick energy and a tasty treat.
Calcium
Calcium is the super nutrient that keeps bones and teeth strong. Now research shows that low-fat dairy also helps people lose weight! The best sources of calcium come from the cow.
1. Start your day with a protein rich breakfast. Add a bowl of whole grain cereal topped with skim milk and fresh fruit for a breakfast of champions.
2. Snack on low-fat yogurt or cheese between meals for an energizing treat.
3. Calcium-fortified juices and cereals are excellent alternatives to meet your three-a-day requirement.
Fibre
Fibre does wonderful things for the body, from lowering cholesterol levels, keeping you regular, and perhaps preventing certain cancers. Grandma called it roughage and we need plenty of it each day.
1. Read food labels to find whole grain breads and cereals that provide three or more grams of fibre per serving. A bowl full of bran or high-fibre cereal is a great start to meeting your daily needs.
2. Eat whole fruits and veggies for a healthy dose of fibre. Aim for five to nine servings a day. Juices don't contain as much fibre as whole fruit.
3. Dried beans and lentils are loaded with fibre and protein, so add them to soups, stews, salads, eggs, and salsas.
Soy
Soy is a super nutrient and excellent source of protein. It can lower cholesterol, which can help prevent cardiovascular disease. 1. Tofu takes on the flavour of foods that it is cooked with. Try a stir-fry of colourful veggies and cubed tofu with a light Asian sauce for a quick meal. You can also find cereals at the store loaded with both soy and fibre. Serve with skim milk and you'll get three super nutrients for breakfast.
2. Take a soy protein bar for a quick snack or lunch during the day. Soy nuts are another great portable snack option.
Water
Most of us don't get enough of this precious stuff. As a result, we may look peaked and feel fatigued. Our bodies are composed of more fluid than anything else, so water is a vital nutrient for our well-being.
1. Fill up a 2 litre water bottle each morning and keep it with you for quick and refreshing drinks throughout the day.
2. Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, water, and herbal teas.
Never skip meals. It is important for your metabolism t eat 3 meals a day plus 2 snacks.
By following a healthy eating plan you will maintain your body in optimal fitness. You will decrease your risk of developing life style diseases. Your body will reward you by being in peak condition.
Cheryl Haining is a skin care, body shape and nutrition coach. She has her own successful business. Her mission statement is to ensure everyone reaches his or her optimum body shape, size and condition. Contact Cheryl at http://www.uloseweight.net or email her at http://www.uloseweight.net To learn how to create an income stream from home visit http://www.uloseweight.net
custom home cleaning Lincolnshire ..I start from the premise that eating instinctively means eating... Read More
Question from Jack:A question from Jack, one of the subscribers... Read More
Protein must be a part of a healthy diet for... Read More
Herbal teas have long been known to have medicinal benefits... Read More
Do you need omega 3 fatty acid in your diet?... Read More
Whenever possible, we should try to get our antioxidants and... Read More
Fats have been unfairly lumped together as being all bad... Read More
We come from a society where growing organic and just... Read More
Carbohydrates have gotten a lot of bad press in the... Read More
First of all you have to have a bucket. You... Read More
How To Have A Healthy ThanksgivingEnd of the year holidays... Read More
Do you allow pleasure from food? Are your senses throughly... Read More
Many people use sugar as medicine. Sugar tends to change... Read More
I'm going to be a bit radical here, but know... Read More
Following these simple nutrition guidelines will allow you to lose... Read More
Most people understand that it is wise to limit the... Read More
The egg, the symbol of birth, of life and, therefore,... Read More
Spring is in the air and ? summer is around... Read More
Calcium helps reduce constipationUsing calcium and magnesium in the right... Read More
Food in general has the distinction of being probably the... Read More
Are you concerned about taking care of your body before... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
We've heard it not only once or twice or even... Read More
The typical American diet already provides plenty of protein and... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
move in cleaning service Glencoe ..Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More
It is a question we must ask ourselves continually if... Read More
Hi Readers,My message today is simple short and perhaps blunt... Read More
Cranberry juice was first made by American settlers in 1683.... Read More
What if there was a combination of foods that were... Read More
I'm 40-something years old, and for 40-something years breakfast has... Read More
Apple cider vinegar is a product of apple juice fermentation.... Read More
THE RISKThe primary symptom of acid reflux is obvious to... Read More
Here's food for thought! Did you know the average restaurant... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
The sugar industry and the food manufacturers are capitalizing BIG... Read More
Unfortunately, the words "diet" and "cheating" go hand in hand.... Read More
Summer brings a lot of fantastic things with it, but... Read More
There are a lot of very good reasons to eat... Read More
They sit left behind on relish trays. They're often by-passed... Read More
When it comes to planning a healthy diet, fat is... Read More
Salt is vital for our health. Right now, you have... Read More
As a low carb dieter, your diet is undoubtedly high... Read More
We come from a society where growing organic and just... Read More
In health circles there has been much recent talk about... Read More
Okay, before we start, let me explain the purpose of... Read More
(Part 1 of a Special 5 Part Series on Body... Read More
Mango is my favorite fruit next to pineapples. They're sweet,... Read More
Finding simple ways to reduce my waistline is always a... Read More
Millions of people around the UK consume dairy products on... Read More
Nutrition |