Healthy Eating Diet Advice

Our first Healthy Eating Diet Advice - Don't diet! It's about lifestyle and having healthy eating habits to manage your weight and health.

Use these healthy eating tips as a starter for permanent weight management.

HEALTHY EATING
One of the best ways to ensure you are receiving all the essential nutrients your body needs is to eat a variety of foods daily. This includes Whole Grains , Vegetables, Fruits, Lean Meats and Beans.

Always asked yourself when you are planning or eating...What is my protein, fat and carbohydrate?

Eat three well-balanced meals a day plus healthy snacks. No healthy eating diet advice would be complete without emphasizing breakfast. DON'T SKIP BREAKFAST! You've gone through the entire night without eating, you need a balanced breakfast to start your day off right with the needed energy.

CHECK YOUR PORTION SIZES
This goes along with the three meals a day for healthy eating diet advice. You should only be consuming a certain amount of calories a day spread throughout the day. You don't need to calorie count, but you should be calorie aware. How many calories do you require a day? 2,000 is a good starting point but can be influenced by your size and activity level.

READ THE FOOD LABEL
This education will come in other sections on our site but knowing what your are eating is important. The food label provides your with the serving size, how many calories per serving, nutrients and the ingredients among other important information.

WATER AND FLUIDS
To maintain optimal health, it is important to drink at least 8-10 cups of water daily. This amount is needed to replenish the two quarts of water an average adult loses every day through breathing, perspiration, and body waste.

Although you will usually hear the 8 glasses a day with healthy eating diet advice...the new method promotes drinking half your body weight in ounces. So if you weigh 150 pounds, you should drink 75 ounces.

CARBOHYDRATES
Complex carbohydrates from whole grains, vegetables, beans, and whole fruits are energy yielding nutrients that provide fiber, protein, and many vitamins and minerals. Simple carbohydratesfrom added sugars, on the other hand, are just “empty calories” because they provide energy but virtually no other nutrients.

FAT AND FIBER
It is important to decrease your consumption of fat, especially saturated and trans fat, and increase your intake of fiber by eating more vegetables, fruits, beans, and whole grains toreduce your risk of heart disease and cancer.

Just like with the other nutrients of carbs and protein, there are good fats and bad fats. Sound healthy eating diet advice promotes this and we will cover this in other sections of our site.

SNACKING
The key to healthy snacking is your conscious effort to make wisefood choices. Have foods on hand that are low in saturated fat,added sugar and sodium, and high in fiber.

ALCOHOL/CAFFEINE
It is important to know your limits. Too much alcohol and caffeine can have adverse effects. Heavy alcohol use can cause malnutrition, liver disease, and brain damage, as well as negative psychological effects. An excessive caffeine intake can lead to increased heart rate, temporary elevation of blood pressure, insomnia, and anxiety.

CALCIUM
You can get enough calcium by eating a well-balanced diet, which includes low-fat dairy products, leafy green vegetables, tofu, and fortified juices and breakfast cereals. Remember to also get enough vitamin D from fortified milk and sunlight to increase calcium absorption.

IRON DEFICIENCY
Some individuals may not show overt symptoms of anemia. Others may feel tired, lack energy or look pale. The best way to ensure your body gets enough iron is to eat iron-rich foods such as lean meat, skinless poultry, fish, beans, peas, dark green leafy vegetables, and fortified breakfast cereals.

Vitamin C increases iron absorption, so be sure to include a rich source of vitamin C with your meals. Some examples of Vitamin C-rich foods include citrus fruits and juices, green and red peppers, tomatoes, potatoes and broccoli.

DINING OUT
When dining out, select a restaurant that serves healthy items or is willing to make recipe modifications. If you are eating at a restaurant that serves large portions, plan to take part of your meal home or share it with a friend. Remember that moderation is the key.

POPULAR DIETS
Popular diets are ineffective and can be extremely hazardous to your health. Most health professionalsagree that regular physical activity and proper eating habits are essential to a successful,long-term weight management program.

Two Bonuses

PHYSICAL ACTIVITY
Regular aerobic activity aids in weight control, improves cardiovascular fitness, helps relievestress, boosts energy, and improves self-image. Resistance training builds strong bones andmuscles and boosts your metabolic rate.

STRESS REDUCTION
Pre-planning, physical activity, and relaxation techniques are excellent ways to reduce the negative effects of stress. Set realistic goals, and make a daily or weekly “to do” list to help manage your time. Practice progressive muscle relaxation exercises and abdominal breathing when you feel stressed. Aerobic activity is also a great way to release negative energy.

Source: UCLA and North Carolina Public Health

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