Healthy Eating Tips - Healthy Foods to Eat

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.

One of the reasons to eat healthy is to avoid chronic illness 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. There are many other benefits of healthy eating and among them are:-

Strengthen immune system to fight free radicals and against diseases
Provide energy to keep you energized
Keep your body well nourished and strong
Support life processes and healthy growth
Improve in brain functioning, memory and mental health
Avoid pregnancy complications and birth defects during fetal development
Reduce the risk of colon cancer, pancreatic cancer, bladder cancer and kidney cancer
Reduce constipation
Reduce obesity which is one of the causes of diabetes

Here are several healthy eating guidelines and healthy foods to eat.

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.

Eat fresh fruits and vegetables

One of the ways to develop healthy eating habits is to 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.

Increase foods high in fiber

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.

Choose healthy fats

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.

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 aids 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 book on seventy nine recipes for beans, lentils, peas, peanuts and other legumes and start enjoying healthy eating 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.

Include healthy 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 include supplements to your diet. You may also require certain vitamin supplements if you aren't getting enough from your diet. Taking herbal supplements is another alternative.

Herbs like milk thistle, dandelion roots, echinacea, ginkgo biloba and st john's wort are some of the herbs that can help your body strengthen its immune system, protects and fights against diseases and infections.

Drink lots of water and choose healthy beverages

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.

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 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 and low in carbohydrates. 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.

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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