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Healthy Eating
Food Matters

Basket With Sunflower

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.

Here are some useful tips to get you started on a healthy eating lifestyle.

*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 eating healthy. 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!



In case you need to be convinced, here is a list of benefits of eating healthy.

*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.

Knowing the 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 time to educate yourself.

Click on the buttons on the left of this page to learn about various topics related to 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?


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 can't 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!

Click here to e-mail me.

Healthy Eating Healthy Eating




Healthy Eating Blog
I am passionate about healthy eating. This blog is my forum to share with you my thoughts about issues related to nutrition and wellness through a healthy eating lifestyle.

Eating Healthy - Why does it matter?
Eating healthy will make a difference in how you look, feel, function and how long you live.

Healthy Eating Guidelines
A quick take on healthy eating guidelines, designed to give you the information you need in a convenient format..

Healthy Eating Plan
A discussion of the value of a healthy eating plan.

Food Facts in Small Bites
Food facts in small bites for easy consumption, including printable lists you can take with you.

Healthy Eating Nutrition
Healthy Eating Nutrition is an introduction to the major components of the science of food that you need to undertand in order to learn how to eat a healthy diet.

Protein Facts and Functions
A comprehensive discussion of protein facts and functions, including sources, servings and suggestions for including protein in your diet.

Healthy Eating Carbohydrates
Healthy Eating Carbohydrates is an introduction to one of the major components of food that you need to understand in order to learn how to eat a healthy diet.

Healthy Eating Fats
Healthy Eating Fats defines all of the different types of fats and helps you understand how they should fit into your healthy eating approach.

Vitamins
This page describes the role of vitamins in your good health.

Minerals
This page explains why minerals are so critical in your diet.

Healthy Eating Water
Healthy Eating Water describes why water is one of if not the most important nutrient...

Healthy Eating Fiber
Healthy Eating Fiber explains how to get enough fiber into your diet and why it's so important that you do...

Healthy Eating Diet Plan
A healthy eating diet plan that will help design a healthy eating lifestyle that will lead to wellness.

Healthy Eating Tips
Healthy Eating Tips is always something fun to read to pick up new, easy ideas...

Eating Healthy on a Budget
Tips for eating healthy on a budget that will help you make your food dollars matter.

Healthy Eating During Pregnancy
A comprehensive look at healthy eating during pregnancy, including a list of specific nutrient needs and which foods to choose for a healthy baby.

Healthy Eating for Children
A discussion of healthy eating for children including a list of tips to help you reach your goal of raising a healthy child.

Healthy Eating Recipes
A collection of healthy eating recipes for you to add to your emnu planning.

Food Supply - What happens to food before we eat it?
A description of the food supply and how it affects what we eat and how heathy we are.

Glycemic Index
A discussion of the glycemic index, what it is, which foods are high, medium and low glycemic and what it means in planning your healthy diet.

Healthy Eating Food Labels
Food labels provide you with the knowledge you need, not only to spend your food budget wisely, but also to make choices both in type and portion of foods...

Phytonutrients Will Fight For You.
A discussion of phytonutrients, including a list of the most commonly known ones with food sources and beneficial effects.

What Is Gluten? - Or Why You Probably Shouldn't Eat Libray Paste
What is Gluten? Which foods have it and which foods don't and how gluten sensitivity can affect your health.

Vegetarian Diet
Recently, there has been a lot of interest in the vegetarian diet -- in all its variations.

Vegetarian Nutrition
A comprehensive discussion of vegetarian nutrition concepts.

Vegetarian Stories
Vegetarian Stories - Sometimes it takes a sense of humor to be a vegetarian in a meat-eating society. Here are some true stories of what can happen.

Diets and Weight Loss
Discussion of weight loss and diets, including tips to help you achieve your weight loss goals.

Magnesium Foods
A list of magnesium foods.

Potassium Foods
A list of potassium foods with that can form part of a healthy eating diet.

Names for Sugar
A list of names for sugar found on food labels, to help you spend your food dollars wisely.

Other Names for MSG
A discussion of other names for msg, including a printable list that you can use when reading the food labels of the foods you buy.

Recovery Diet - Eating Tips for Recovering Addicts
Recovery diet tips for those who are recovering from substance abuse.

Healthy Eating Quizzes
A recap of the healthy eating quizzes that have been presented on healthy-eating-support.org since the feature began.

Healthy Eating Beans
Healthy Eating Beans - In addition to being a significant source of valuable protein, fiber and other nutrients, beans are inexpensive and easy to store.

Healthy Eating Grains
Healthy Eating Grains - While most western diets are mostly wheat-based, there are a number of other grains that can form part of a healthy diet.

Nuts and Seeds
Nuts and Seeds - Nuts and seeds are popular foods in many diets, often as snacks, but they are staples in most vegetarian eating plans.

Spices and Herbs
Most people think of spices and herbs as the substances that make our food taste good.

Superfoods
Superfoods is a relatively new and increasingly popular term being used in the healthy eating food vernacular.

Chia Seed
Chia Seed - Most people have heard of chia seeds, but not in the context of a super food.

Cinnamon Ideas - Ways to include this healthy spice in your diet..
Cinnamon Ideas - Tips for including cinnamon in your diet as part of your healthy eating lifestyle.

Flaxseed
Flaxseed is high in Omega-3 fatty acids, in the form of ALA (alpha-linolenic acid), which have been shown to be beneficial in lowering cholesterol, especially the LDL or Lousy type.

Garlic Facts and Benefits - Besides a seat on the subway!
A discussion of garlic facts and benefits, including buying, storing and cooking tips, as well as health benefits.

Turmeric spice
Turmeric spice is that bright yellow powder that gives mustard its distinctive yellow color and is used in Indian curries.

Monounsaturated Fats
A brief description of types of fats with a list of the best sources of monounsaturated fats.

Organic Food
A discussion of organic food, including definition, regulations and buying organic.

Healthy Eating Foods
Some suggestions for healthy eating foods and where you can get them.

Vitamin A Sources and Functions
Discussion of Vitamin A sources and functions, and the importance of this fat-soluble vitamin in your good health.

Thiamin Sources and Functions
Discussion of Thiamin sources and functions, and its importance of getting enough of this B vitamin.

Riboflavin Sources and Funtions (Vitamin B2)
Discussion of riboflavin sources and functions, and the importance of getting enough of this B vitamin.

Niacin Sources and Functions
Discussion of niacin sources and functions, and the importance of getting enough of this B vitamin.

Pantothenic Acid Sources and Functions (Vitamin B5)
Discussion of PANTOTHENIC ACID sources and functions.

Vitamin B6 Sources and Functions
Discussion of Vitamin B6 sources and functions, and its importance in your diet.

Biotin Sources and Functions
Discussion of biotin sources and functions, and why this B vitamin is vital to your healthy eating lifestyle.

Folic Acid Sources and Functions
Discusses Folic Acid sources and functions, and the importance of getting enough of this vitamin in your diet.

Vitamin B12 Sources and Functions
Discussion of Vitamin B12 sources and functions.

Choline - Sources and Functions
A description of choline, including sources, functions and how it is associated with a healthy lifestyle.

Vitamin C Sources and Functions
Vitamin C sources and functions discussed, along with the importance of getting enough of this important vitamin.

Vitamin D
This page explains the role that vitamin D plays in your health, including sources and functions of this important vitamin.

Vitamin E Sources
A list of Vitamin E sources that will help you to make sure you get enough of this important vitamin.

Vitamin K Sources and Functions
Discussion of Vitamin K sources and functions, and the importance of this fat-soluble vitamin.

Calcium Sources and Function
All you need to know about calcium functions and calcium sources and its role in your diet.

Chromium Sources and Functions
Discussion of chromium sources and functions as part of a healthy eating lifestyle.

Chloride Sources and Functions
A discussion of chloride sources and functions, and how this mineral plays a role in your health and wellness.

Copper Sources and Functions
Discussion of copper sources and functions, and the importance of getting enough copper from the foods you eat.

Fluoride Sources and Functions
Discussion of fluoride sources and functions, and the importance of this mineral to your health.

Iodine Sources and Functions
Discussion of iodine sources and functions, and the importance of this mineral in your diet.

Iron Sources and Functions
Discussion of iron sources and functions, and how you can make sure you get enough of this important mineral.

Magnesium Sources
Explains why magnesium is critical in your diet and lists magnesium sources.

Manganese Sources and Functions
Discussion of manganese sources and functions, and the importance of getting enough of this important mineral.

Molybdenum Sources and Functions
Discussion of molybdenum sources and functions, and ways to make sure you get enough of this vital nutrient in your diet.

Phosphorus Sources and Functions
Discussion of phosphorus sources and functions and how this mineral plays a vital role in your healthy lifestyle.

Potassium Sources and Functions
A discussion of potassium sources and functions, and its importance in your healthy eating lifestyle.

Selenium Sources and Functions
Discussion of selenium sources and functions and the role this important mineral plays in your diet.

Sodium Sources and Functions
Discussion of sodium sources and functions and the importance of keeping a proper balance of this nutrient in your diet.

Sulfate Sources and Functions
Discussion of sulfate sources and functions, and the importance of this mineral to your well-being.

Zinc Sources and Functions
Discussion of zinc sources and functions, and the important role this mineral has to play in your good health.

Guest Blogger Form
Here is the guest blogger form you need to fill out to become a guest blogger on our healthy eating site.

Ask Suzy Your Healthy Eating Question
Your healthy eating question will be answered here when you Ask Suzy,

Healthy Eating Blog Archive
Links to healthy eating blog pages, featuring blogs about a variety of healthy eating topics.

My Favorite Healthy Websites
Links to my favorite healthy websites that are informative and helpful in your pursuit of a healthy lifestyle.

Privacy Statement
Privacy statement regarding the website.

Healthy Eating Glossary
A healthy eating glossary to help you become educated about terms used in health discussions.

Eating Healthy and Me
This page describes me and explains why I have created this eating healthy site.

Contact Us
Contact Us allows you to ask any questions you have about healthy eating.

Terms of Use
Terms of use for visitors to this website, including links to other websites.

Healthy Eating Plans
Healthy eating plans to help you reach your goal of feeling well and living long.

Healthy Eating Guide
A healthy eating guide that includes a printable list of of tips for how to choose and prepare foods for a healthy eating lifestyle.

Healthy Eating for Kids
Healthy eating for kids provides a comprehensive look at nutrients, calories, food groups and symptoms of malnutrition that will help parents plan a healthy diet for their children.

Healthy Eating on a Budget
Healthy eating on a budget is possible with careful planning and strategies to make your food dollars count.

Healthy Eating Diet Advice - Tips to Help You Lose Weight and Stay Healthy
This page gives you some healthy eating diet advice that will help you lose weight without risking your good health.

Child Obesity Prevention List
A list of useful tips to help with the problem of child obesity.

Healthy Eating Habits
This page provides a list of healthy eating habits that will help insure that you live longer and feel better while you're here.

Healthy Eating Diet - 10 Tips to Eating Healthy
Ten tips that will help with your healthy eating diet, including buying and preparing the foods that will keep you healthy and help you live longer.

Daily Protein Requirement
Your daily protein requirement can be calculated with a mathematical equation or by using portion size.

What are Carbs?
Discussion of what are carbs and how they fit into a healthy eating lifestyle.

Good Sources of Protein
A list of good sources of protein, both animal protein and plant protein, along with daily protein requirements.

Vitamin B12 Foods and Functions
A discussion of vitamin B12 foods and functions, including why it is of particular importance to the elderly.

Marasmus
A description of marasmus, including causes and effects of this malnutrition disorder that plagues certain groups of people in the world.

Grilling Safety - Healthier Outdoor Cooking
Grilling safety tips to make your outdoor cooking healthier for you and your family.

Children Eating Healthy
The importance of children eating healthy is discussed along with tips to help you achieve this goal for your family.

What is Metabolic Syndrome?
This page answers the question, What is metabolic syndrome, an important question if you are concerned about good health and preventing disease.

Vegan Protein
Vegan protein is an important topic for those pursuing a diet free of animal products, since meat, eggs and dairy are traditional sources of protein in the diet..

Daily Healthy Eating Plan
A daily healthy eating plan that will help you design menus that will lead to a healthy eating lifestyle.

Healthy Cooking Recipes
Healthy cooking recipes, including main courses and desserts with directions for preparation.

Cancer Prevention on Both Sides of the Ball
A discussion of cancer prevention through healthy eating choices.

What do vegetarians eat?
An answer to the question, what do vegetarians eat, including different types of vegetarianism and recipe ideas.

Solanine in Green Potatoes
A discussion of solanine in green potatoes and whether we should be concerned about these potentially poisonous tubers.

High Glycemic Foods
Discussion of high glycemic foods, including a list of those foods that would fit into that category.

Raw Eggs and Salmonella
Discussion of the danger of raw eggs due to Salmonella, and tips to avoid this foodborne illness.

Diabetes Diet - November is Diabetes Awareness Month
Diabetes diet is discussed with a description of what causes this dread disease.

10 Tips to Healthy Eating
10 tips to healthy eating that will help you to feel better and live longer.

The Leptin Connection - Is the Fat in Your Genes?
If you follow the news, you have probably heard about the discovery of a so-called obesity gene, which directs the action of leptin, the hormone that affects appetite and how our bodies use energy.

Nutrition Quiz - 1
Test your knowledge on some basic nutrition principles with this nutrition quiz.

Is it a bird? Is it a plane? No, it's Super foods!
A new category of foods called Super foods is discussed , including definition, types and examples.

Why Vegetarianism
Why Vegetarianism - Recently, there has been a lot of interest in the subject of vegetarianism--in all its variations.

Breast Cancer and Turmeric
Turmeric may have a role to play in breast cancer prevention and treatment.

BMI Calculator
Should you use a BMI calculator to find out your number?

Trans Fats -- Not Golden After All
Trans fats - You may be old enough to remember when we thought margarine was golden, even if you had to go to Illinois to get it.

Healthy Eating Advice - What's a Guinea Pig to Do?
Healthy Eating Advice - Do you sometimes feel like a guinea pig for all of the food companies and healthy eating experts?

Fatty Foods - Lab Rats and Human Ones
Fatty foods seem to be addictive as shown by a recent study done by researchers.

Recipe Tips and Cooking Tips
Recipe Tips and Cooking Tips gives some help in making your recipes and cooking more nutritious and better tasting.

Chia Seeds
Not just for pottery pets, the highly nutritious chia seeds, an ancient food, can be a part of a healthy diet.

Complete Protein
A list of combinations of foods you can eat to obtain a complete protein.

What are Carbohydrates?
What are Carbohydrates and how do they form part of a healthy diet and lifestyle.

Glycemic Index Diet
A discussion of the glycemic index diet, including a definition of glycemic index and glycemic load.

Healthy Weight Loss Tips
A list of healthy weight loss tips to help you reach your goal of maintaining a healthy weight and lifestyle.

Foods That Lower Cholesterol
A list of foods that lower cholesterol that you can include in your healthy eating lifestyle.

Nutrition Tips - Ideas to help you get the most from your diet.
Nutrition Tips, sucha s choose color, water the beverage of choice, and other tips to help improve your nutrition status.

Monosodium Glutamate
A comprehensive definition of monosodium glutamate, including what it is, other names for it, and its potential problems in the food supply.

What Is Gout? - More than a royal pain!
What is gout and how can you change your diet to help treat this painful form of arthritis.

GMO - Genetically Modified Foods
GMO stands for "genetically modified organism" and this page discusses genetically modified foods and how they are impacting our food supply.

Breakfast Food?
A discussion of the menu offerings that masquerade as breakfast food and what they really represent in your diet.

Green Potatoes - Toxic Tubers?
If you have ever wondered about why you sometimes see green potatoes, here is an explanation of the causes and cautions with regard to these potentially toxic tubers.

Protein Deficiency
A discussion of protein deficiency, including a list of protein functions, and the possible results of not getting enough of this important nutrient.

Healthy Eating Articles
Other links to healthy eating articles.

Tips on Eating Healthy - Buying, Preparing and Eating Made Easier
Tips on Eating Healthy - Suggestions for buying, preparing and eating to make it easier for you to be healthy.

Health and Nutrition
Links to health and nutrition topics that will be of interest to those pursuing a good diet.