Healthy Eating Tips
What is Healthy Eating? The Benefits of Healthy Eating and Healthy Eating Tips
Healthy eating can mean eating right and getting a balanced diet. If you look at the United States Department of Agriculture's healthy food pyramid updated in 2005, it shows that a balanced healthy diet comprises of six basic food groups. They are grains, vegetables, fruits, oils from fish, nuts and vegetables, milk and milk based products, meat and beans.
It is important to eat healthy because you can avoid or prevent chronic illnesses such as coronary heart disease, diabetes and cancer. Making healthy food choices helps in maintaining a healthy weight, normal cholesterol levels and healthy blood pressure.
Benefits of Healthy Eating
- Strengthens the immune system to fight free radicals and against diseases.
- Provides energy to keep you energized.
- Keeps your body well nourished and strong.
- Supports life processes and healthy growth.
- Improves brain functioning, memory and mental health.
- Avoids pregnancy complications and birth defects during fetal development.
- Reduces the risk of colon cancer, pancreatic cancer, bladder cancer and kidney cancer and also other major health problems.
- Reduce digestive problems and constipation.
- Reduces the risk of obesity which is one of the causes of diabetes and several other major conditions and diseases
Healthy Eating Tips No. 1 - Eat Whole Grains
Whole grains are rich in dietary fiber, the B vitamins, vitamin E, selenium, zinc, copper, iron, magnesium, phosphorus, potassium, complex carbohydrates, protein and lignan which is an antioxidant. They are low in fat and sugar. There are many health benefits of whole grains and among them are reducing the risk of coronary heart disease, reduce bad cholesterol and constipation. Eating whole grain is also helpful in weight management because it makes you fill fuller faster and longer.
Some examples of whole grain foods are brown rice, breakfast cereals, whole wheat bread, popcorn and barley. You can start your healthy diet plan by replacing white rice with brown rice, white bread with whole wheat bread and bagels for breakfast with whole wheat cereals. Foods to avoid are those that are made from refined grains because though they do provide energy, the nutrients are lost.
Healthy Eating Tips No. 2 - Eat Fresh Fruits and Vegetables
The next healthy eating tips is to ensure that you include fresh fruits and vegetables into your healthy eating plan. They contain vitamins, minerals, dietary fibers and phytochemicals. The fat contents are low and most of them have zero cholesterol. Depending of the types and colors, fresh fruits and vegetables contain antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties.
Broccoli for example contains phytonutrients, indoles and sulforaphane that may act as cancer fighting agents. It also contains vitamin E, vitamin Bs, vitamin K, vitamin A, folate, amino acid, and omega 3 fatty acids which can aid in promoting healthy skin. Cabbage contains most of the vitamins and minerals and also fiber. Spinach which contains lutein is useful for eye health. Foods high in lutein can reduce the risk of macular degeneration as a person ages.
Fruits come in a variety of colors. The colors are formed by natural pigments and have many health benefits. Eating apples can help relieve constipation and reduce bad LDL cholesterol level. Apricots have powerful antioxidant properties as well as may help improve bowel movements. Blueberries can function as a natural laxative. Cherries can help reduce headaches and fight gouts. Papaya helps with digestion. So always include fruits in your healthy eating menu.
Healthy Eating Tips No. 3 - Increase Foods High in Fiber
Dietary fiber can help reduce irritable bowel syndrome and restores regularity. Fiber also helps in maintaining healthy cholesterol levels. Since fiber can make you fill full longer, increasing the intake of foods high in fiber may help with weight management. Fiber is also believed to enhance the absorption of calcium and magnesium.
The daily recommended intake of dietary fiber is between 20 to 26 grams for women and between 30 to 38 grams for men. Pregnant women and women who are breastfeeding require a little higher amount. Some of the foods that are high in dietary fiber are cooked lentils, split peas, black beans, lima beans, artichokes, raspberries, whole wheat spaghetti, peas and bran flakes.
Healthy Eating Tips No. 4 - Choose Healthy Fat
Eating healthy includes adding healthy fats are and oils into your diet. They help maintain body temperature, protect and prevent damage to vital internal organs and assist in producing certain hormones and steroid for proper growth and maintenance of tissues. The human body needs monounsaturated and polyunsaturated fats instead of saturated or trans fats that are found in most refined and fast foods.
Omega 3 is an essential fatty acid. The body cannot produce it so you must get it from the food you eat. You can get healthy fats or oils from fish, olive, canola, soy, corn, flaxseed, sunflower and peanuts.
Omega 3, 6 and 9 helps balance your cholesterol level and for your heart health. They prevent plaque from building up and also from inflammation and blood clotting in the arteries. Omega 3 fatty acids also may help improve memory and learning abilities. There are many more benefits of choosing the right fats such as strengthening your immune system and for hair and skin health.
What you can do in your healthy eating diet plan is to form new healthy eating habits like cutting or scraping fast foods and foods high in trans fat such as margarine, packaged and frozen foods and baked foods. Another way is to use healthy oils for your cooking.
Healthy Eating Tips No. 5 - Replace or Reduce Red Meat
Red meat is a rich source of protein and iron. But eating a large amount of red meat is also one of the major causes of certain cancers, hypertension and cardiovascular diseases. An alternative to get your protein is from beans. Not only will you get the proteins but also fiber and they are high in antioxidants.
Eating beans will also aid in weight management and reduce the risk of being obese compared to eating red meat. This is because of the fiber and water. A 100g of luncheon meat for example contains 12.5g of protein and 25g fat.
A 100g of cooked kidney beans contain 9.5g of protein 0.17g of fat and 9.3g fiber. A 100g of lentils contains 25.8g protein, 1.06g fat and 30.5g dietary fiber. You can purchase the seventy nine recipes for beans, lentils, peas, peanuts and other legumes and start getting your protein without red meat.
If you don't want to eat legumes and beans, then go for lean meat, poultry and fish. A 100g of cooked pink salmon contains 25.5g protein and 4.4g fat. A 100g of pan broiled lean meat contains 25.8g protein and 5.9g fat.
Healthy Eating Tips No. 6 - Take Health Supplements
Due to lifestyle choices like smoking, drinking alcohol, eating refined foods and some other reasons, your body may not get the nutrients that it requires. An alternative is to take vitamin supplements. Herbs such as milk thistle, dandelion roots, echinacea, ginkgo biloba and St John's wort can help your body strengthen its immune system and protect and fight against diseases and infections.
Healthy Eating Tips No. 7 - Drink Lots of Water
Drinking water is the one of the best ways to remove toxins from your body. You need water to keep yourself hydrated. Dehydration can make you feel tired. The average amount of plain water that you body needs is about 8 to 9 cups. But this also depends on other factors. If you are dehydrated due to alcohol consumption, excessive sweating and bowel movements, then you may need more.
Healthy Eating Tips No. 8 - Choose Healthy Beverages
Avoid canned and processed juices and also carbonated drinks. They contain a high amount of sugar. Fresh fruits and vegetables are the best and healthiest juices. Fruit smoothies are also healthy beverages and are easy to prepare.
Coconut water is another healthy beverage and is even healthier than isotonic drinks if you need to rehydrate. It contains five electrolytes namely potassium, calcium, magnesium, phosphorus and sodium. And choose low-fat or non fat milk instead of whole milk. Yogurts and soy milk are also great replacements.
Healthy Eating Tips No. 9 - Healthy Eating Habits
Healthy eating isn't only about having healthy meals. You must also take frequent meals but eat moderately. The most important meal is your breakfast. The healthiest breakfast menu is one that is high in protein combined with complex carbohydrate. Having ready to eat whole wheat breakfast cereal or an egg sandwich with a slice of salmon with vegetable, fresh fruit and non-fat milk is a good way to start the day.
Skipping breakfast is a bad idea if you want to manage or control your weight. When you eat breakfast especially that which includes protein and fiber, you will fill full longer and avoid eating heavily during lunch. It's okay to snack because eating frequently can help satisfy your hunger. But choose healthy snacks that are low in calories. Whole wheat crackers and fruits are great because they contain nutrients and fiber.
Healthy Eating Tips No. 10 - Avoid Alcohol
It's wise to exclude alcohol in your healthy eating plan. Even a moderate amount of alcohol, which is 2 glasses for men and 1 glass for women, can affect your blood alcohol concentration. It's unhealthy for your liver because it has to work harder to process the alcohol. It will cause dehydration and depletes vitamins from your body.
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