Healthy eating diet

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it's about big emotions, having more energy and keep you healthy as possible - all that can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Select the types of foods that improve your health and avoid the types of foods that increase your risk for such illnesses as heart disease, cancer and diabetes. Expand your range of healthy choices to include a wide selection of delicious foods. Learn how to use guidelines and tips for creating and maintaining an adequate, healthy diet.

Healthy Eating: Strategies for a healthy diet

Here are some tips to help you choose foods that improve your health and avoid foods that increase your risk of diseases, while creating a diet plan that works for you.

Eating smart: A key step towards healthy eating

Healthy eating begins with learning to "eat smart". It's not just what you eat but how you eat.Aware of what you eat and choose foods that are both nutritious and fun helps support an overall healthy diet.

Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush our meals, forgetting to actually taste the flavors and feel the textures of what is in your mouth.Reconnect with the joy of eating.

Avoid stress while eating: When you are stressed, our digestion can become impaired, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or news). Try taking some deep breaths before you start your meal, or light candles and play soothing music to create a relaxed atmosphere.

Listen to your body: Ask yourself if you're really hungry. You can be really thirsty, 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. Eat just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffed you into a "food coma"!

Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eats most of your daily caloric allocation early in the day gives your body time to work those calories off. Also can eat small, healthy meals throughout the day, rather than the usual three large meals helps to keep your metabolism going and ward off snack attacks.

Carbohydrates resolved

Carbohydrates

Carbohydrates - food composed of a combination of starch, sugar and fiber - providing the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

Bad carbohydrates are foods that have been "stripped" of all bran fiber and nutrients. They have been treated to make cooking quickly and easily. Examples are white flour, refined sugar and white rice. They digest so quickly that they cause dramatic increases in blood sugar, which can eventually lead to weight gain, hypoglycemia and even diabetes.

Good carbohydrates are digested more slowly. It keeps your blood sugar and insulin levels from rising and falling too quickly, helping you to get full quicker and feel fuller longer. Good sources of carbohydrates include whole grains, beans, fruits and vegetables, which also offers plenty of extra health benefits, including heart disease and cancer prevention.

Whole grains provide a long, healthy carbohydrates energy Besides being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants that help protect against cardiovascular disease, certain cancers and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make wholegrain an important part of any meal.

Make sure you really want something wholegrain. Focus on including cereals throughout their form, as whole-grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy cereal in the form of bread or grain to be aware that the words stone-ground, multi-grains, 100% wheat, or bran, do not necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from around the Grains Council. If there is no stamp look for the words "whole grain" or "100% whole wheat," and see the ingredients to ensure each of the specified grain is listed as whole grains. Some good sources are dark bread and toasted wheat grains.

Avoid: Refined grains such as bread, pasta and breakfast cereals that are not whole grain.

Vegetables and fruit: vitamin, antioxidant and fiber poles

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and essential for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat at least five servings each day. Antioxidants and other nutrients in these foods help protect against developing certain cancers and other diseases.

Greens: Dark green leafy vegetables vegetables are an important part of a healthy diet because they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc and vitamin A, C, E and K. Greens help to strengthen blood and respiratory systems . They are currently the most food deficiencies in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just some of the many possibilities.

Sweet Vegetables: Natural sweet vegetables are a great way to add healthy sweetness to your meals and decrease your craving for other sweets. Some examples of vegetables are sweet corn, carrots, beets, sweet potatoes or yams, winter squash and onions.

Fruits: Eat a wide variety of fruit is another very healthy part of the diet. They provide us with the beneficial properties of natural sugar, fiber, vitamins and antioxidants. Choose fresh or frozen, and focus on variety. The berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the Brights: The lighter, deeper-colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup, avoid or dilute with water.Fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or those who drowned in dressings or sauces - you can still get the vitamins, but you can get a lot of unhealthy fat and extra calories as well.

Putting protein in perspective

During digestion, the protein in food divided into the 20 amino acids are the basic building blocks of our bodies use to create its own proteins. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in the diet can result in slow growth, decreased muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us energy to get up and go and keep going. Remember, it is important to eat healthy protein that is free of hormones and antibiotics. Also, most people in the U.S. eat more protein than necessary. So focus more on getting a higher quality versus more quantity. Each person is individual and may need different amounts of protein, depending on their body and level of activity.

A complete protein source is one that contains all the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs and cheese.

An incomplete protein source is one that is low in one or more of the essential amino acids.

Complementary proteins are two or more incomplete protein sources that together provide sufficient quantities of all essential amino acids. For example, rice and dried beans. Similarly, dried beans each are incomplete proteins, but together, these two foods supply sufficient amounts of all the essential amino acids your body needs.

Complement proteins must have eaten the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, seeds, beans, and tofu: alternative sources of healthy protein

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Select: Black beans, navy beans, garbanzos, lentils and other beans. Nuts as almonds, walnuts and pecans. Soy products as tofu, soymilk, temper and veggie burgers. All these are good sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources of calcium and vitamin D

Dairy products provide a rich source of calcium necessary for bone health. Most are fortified with vitamin D, which helps small intestine absorb calcium. Calcium can also be found in dark green leafy vegetables such as kale and collard greens, and dried beans and legumes.

Recommended levels of calcium is 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplements if you do not get enough of these nutrients from your diet.

Choose fat free or low-fat dairy products do not contain rest (bovine growth hormone). If you are lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose-free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rest.

Fat: avoid the bad fats and enjoying the good fats

Fats are another important part of a healthy diet. Good fats are necessary to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin and nails. Fat also satisfies us and makes us feel full. It is the type of fat that matters beyond how much you eat.

Saturated fat, primarily found in animal sources including red meat and whole milk dairy products, raising low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meat, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils as coconut oil, palm oil and foods made with these oils.

Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol, which increases the risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fatty acids are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fatty acids are vegetable shortening, some margarines, crackers, candies, cookies, snack foods, fried foods, pastries and other processed foods made with partially hydrogenated vegetable oils.

Monounsaturated fats - People following traditional Mediterranean diet, which is very high in foods that contain monounsaturated fats as olive oil, tend to have lower risk of cardiovascular diseases, primary sources are plant oils such as rapeseed oil, peanut oil and olive oil. Other good sources are avocados, nuts such as almonds, hazelnuts, and pecans and pumpkin seeds and sesame seeds.

Polyunsaturated fats - These include Omega-3 and Omega-6 group of fatty acids that the body can not do. Omega-3 fatty acids found in very few foods - primarily cold-water fatty fish and fish oil. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybeans and linseed oils, and walnuts. It is important to know that these oils are unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much is too much fat? It depends on your lifestyle, your weight, your age and most importantly your health. Focus on including monounsaturated fats and polyunsaturated fats in your diet, decreasing saturated fat and avoid trans fats as much as possible. The USDA recommends that the average individual:

Keep total fat intake to 20-35% of calories

Limit saturated fat to less than 10% of your calories (200 calories in a 2000 calorie diet)

Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)

Limit cholesterol to 300 mg per day, less if you have diabetes.

Healthy Fats and oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources of EPA and DHA omega-3 fats are fatty fish such as salmon, herring, mackerel, anchovy, sardine, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and treated.

You can hear a lot about getting your omega-3's from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans and tofu. Be aware that our bodies generally convert very little ALA to EPA and DHA, so you may not get as much benefit from these foods.

Some people avoid seafood because they are worried about mercury or other possible toxins.But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

The role of sugar and salt in a healthy diet

Sugary drinks and candy

It is natural to like sweets. And it is okay to enjoy them as a rare luxury, but it is important to keep consumption to a minimum. Refined sugar is one of the bad carbohydrates mentioned above. Not only have problems with our blood, but it also uses up stored resources in our body (such as minerals and enzymes) to process sugar. In addition, there are many negative health effects that sugar contributes to, including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches and depression.

Choose sweet treat, which is home made or naturally occurring sugars, like fruit. Try to make your favorite dessert with one half or one third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars such as fruits, vegetables, grains and beans. Recording naturally sweet foods in your diet to help displace unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great opportunities.

Avoid or severely limit sugary drinks - they are an easy way to pack calories and chemicals into your diet without even noticing it. A 12-ounce soda has about 10 teaspoons of sugar in it! And just because one soda is sugar-free does not make it healthy. Recent studies have shown that the artificial sweeteners used in soft drinks can disrupt the body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Salt

Once again the problem of salt comes with over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg a day - the equivalent to one teaspoon of salt. Most of the salt in our diet comes from processed, packaged, restaurant and fast food. Processed foods such as soups, canned or frozen foods may contain hidden sodium that can quickly surpass the recommended amount. Many of us are aware of how much sodium we eat in a day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals that are healthy for our body. Look for sea salt that has a reddish or brownish hue, has no color, additives, chemicals and has not been bleached.