Healthy Eating - The best thing
It goes without saying that one of the best things you can do for yourself is to eat a healthy diet. While you cannot control your heredity and many of the environmental factors that affect your health, you do have a choice about what foods you put into your body each day.
Tips for a Healthy Diet
*Eat a variety of fresh, whole foods, including selections from the five food groups—Vegetables, Fruits, Grains, Meat/Legumes and Dairy.
*Include at least 5 servings of fruits and vegetables each day, with an emphasis on vegetables.
*Include a serving of low-fat versions of good quality protein with each meal and snack.
*Eat good carbs such as whole grains most, if not all of the time.
*Choose unsaturated fats such as olive oil, avocado, nuts and seeds.
*Include fiber foods with each meal so that you get a total of 25-30 grams of fiber each day.
*Eat a balanced diet with a ratio of 40-30-30 of good carbs, low-fat protein and good quality fats respectively.
*Eat colorful foods for their phytonutrients.
*Choose low-fat versions of dairy products and leaner meats.
*Stay away from empty calories that provide calories but little nutrition.
*Limit your intake of foods that contain added sugar and salt.
*Limit pre-packaged foods and fast foods, which are generally over-processed, full of preservatives and high in sodium.
*Drink 6-8 glasses of filtered water each day, while avoiding soft drinks and limiting fruit juice.
A case of TMI? (Too Much Information)
Every week there is a fresh “study” that reveals some new aspect of healthy eating. If you find yourself confused by this barrage of information, you are not alone. Even a person trained in the field of nutrition, can be flummoxed by the often conflicting reports. Low-fat. Low-carb. Low-glycemic. High-protein. High-fiber. Trans-fat. Saturated fat. Raw food. Vegetarian. Vegan. Miracle foods.
Everyone is an expert.
Part of the problem with a discussion of eating healthy, is that everyone is an expert on eating, because we all do it! In addition, when it comes to eating healthy, we tend to believe what we want to believe. Nearly everyone has a story about an aged relative who swears by his/her daily regimen. "Every day for lunch, my grandpa ate a chocolate bar washed down with a pint of beer, and he lived to be 100!" Since we like beer and candy bars, we believe that they are the secret to longevity!
MY TWO CENTS
Look for me throughout the site. (That's me on the right!) This is where I will tell you what I think about the subject at hand. I don't always agree with conventional wisdom, but then sometimes conventional wisdom is not very wise. You can take my opinion or leave it, but I hope you will think about it and maybe do some research on your own. My thoughts may only be worth two cents, but that could be a bargain at today's prices!
Benefits to you
In case you need to be convinced, here is a list of benefits of healthy eating.
*You will feel better, with better digestion and general well-being.
*You will live longer, at least with regard to health-related mortality.
*You will sleep better.
*You will look better, with healthy skin, hair, eyes, teeth, etc.
*You will have more energy to do the things you love.
*You will require fewer visits to the doctor and dentist.
*Your mood will improve.
*Your sex life will improve (especially if your spouse is eating healthy, too).
*You are less likely to struggle with obesity.
*You will be less likely to develop diseases such as diabetes, cancer and heart disease.
*If you are already suffering from a disease or disorder, eating healthy will help keep it under control or even reverse it.
Know the healthy eating basics
As I talk to people, I realize that there is a great deal of confusion about basic healthy eating concepts. In addition, there is lots of good information about healthy eating that is simply not known by the average person (or the above-average person!). Recently, our local paper carried a news article on the front page about healthy eating, and it was obvious to me that the author did not know the difference between protein and carbohydrates. (Apparently, neither did the editor, since the article passed muster and made it to the front page.)
Take the time to educate yourself about eating healthy.
Click on the topics in the right column of this page to learn more about healthy eating. The more you know, the easier it will be to achieve your goal to live long and feel well.
If, as they say, “you are what you eat,” then let’s be healthy, shall we?
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How to Use This Site
BOOKMARK this site or add it to your Favorites.
Become an informed eater by clicking on the NUTRITION button and reading the general information there.
Check back whenever you have a question about your diet, meal planning, nutrition, specific foods or any healthy eating issues. Use the SITE SEARCH function to track down your particular concern.
Try some of the free recipes available on the site by clicking on the RECIPES button.
E-mail me if you cannot find what you are looking for, if you feel that any of the information on the site is not accurate, or just to say hello!