Good Nutrition and Healthy Diet go hand in hand. With the
increase in Heart Disease, Type 2 Diabetes, Osteoporosis and
others, caused by our decline in exercise and dependence on
processed and fast foods, its time we get back in shape. The
place to start is with what we put in our mouths.
To begin with here are some tips on eating smart;
Chew Your Food Well. There are digestive enzymes in our mouths
that help to begin the digestion process of our food. By eating
slowly and chewing well we aid those enzymes in doing their
work.
Learn When to Stop. It takes a few minutes for the brain to get
the message that we have had enough food. By eating more slowly
we will know sooner when we are full and avoid over eating and
feeling like a stuffed turkey later.
Start the Day Well. By eating a good, well balanced meal in the
morning we will be more energetic and more alert. We need to eat
well in the morning and the afternoon and cut back on the amount
and the `heaviness' of the food we eat in the evening. This
gives our body a chance to burn off the calories and begin to
digest the food we have eaten.
To be able to plan a healthy diet we need to understand that
good nutrition benefits us both physically and mentally. The
food we eat is meant to provide us with the energy we need, the
ability to sleep well and should provide our body with all other
needs. We need good nutrition for a healthy heart, strong bones
and the energy to keep our mind active and alert.
What A Healthy Diet Should Consist Of.
Carbohydrates are the body's main energy source. Complex
Carbohydrates include legumes, grains, potatoes, peas and corn.
Simple carbohydrates are found in fruit, milk, candy and
processed sugars.
A Healthy diet should emphasize Complex Carbohydrates,
especially whole grains, beans, fruit and low fat milk and dairy
products. Limit simple carbs in the form of processed sugar,
candy and sodas.
Protein is essential to life. Proteins are found in many plant
foods such as legumes, nuts and seeds, meat, poultry, seafood
and dairy products.
A Healthy diet should limit red meat and emphasize legumes,
poultry, seafood and low fat dairy products.
Fats help absorb essential vitamins and are a source of energy.
On the down side they are twice as high in calories as
carbohydrates and protein. Too much saturated and Trans fat can
increase cholesterol levels.
A Healthy diet limits fats and is picky about their sources.
Recommended sources of fat are nuts and olive oil, canola oil or
nut oils for cooking.
Saturated Fat is mostly found in red meat, poultry, butter,
whole milk, coconut oil, palm oil and most tropical oils. They
are the main dietary reason for high cholesterol.
A Healthy diet limits amounts and sources of saturated fat.
Meat and poultry can be cooked to limit the amount of fat.
Trans Fat is found in crackers, cookies, cakes, doughnuts,
French fries, shortening and some margarine.
A Healthy diet includes less than 2 grams trans fat!
Cholesterol is important for cell health but is also the main
substance in the plaque that can develop in arteries. Our body
makes its own Cholesterol. It is found in meat, poultry,
seafood, eggs, milk and butter.
A Healthy diet limits the intake of foods high in Cholesterol.
Fiber, there are two kinds;
Insoluble fiber can help prevent constipation and is found in
vegetables, wheat bran and whole grains.
Soluble fiber helps improve cholesterol and blood sugar levels
and is found in oats, dried beans, apples and oranges.
A Healthy diet includes plenty to maintain a healthy colon.
Sodium is necessary for maintaining fluid balance and
contraction and relaxation of muscles. Too much, however is
harmful. Sodium is found in most prepared, processed food,
canned vegetables, soup, lunch meat and frozen foods.
A Healthy diet limits the intake of sodium by not adding salt
to food at the dinner table and including more fresh vegetables.
Since there is no one diet plan that is just right for every
person, if we follow the simple guidelines of eating more fresh
fruits and vegetables, limiting the amount of fast food and
convenience foods we intake and increase our activity level we
will go a long way towards living a healthier, happier life.
About The Author: Deby has been a writer for Christmas
Decorations and Gifts for several years.
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Decorations & Gifts also has a great selection of Sports
Ornaments.
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