Easy Tips for Healthy Eating

4 years ago

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. Summer is a busy time for everyone. We know its supposed to be relaxing, but chances are youve got a jam-packed schedule full of hot weather activities. Between road trips, making sure the kids get to and from day camp, beach days, fairs and festivals, making the most of this short season can be draining. Maintain a healthy diet and keep your energy up by eating well on the go. Skip fast food and say no to sugary snacks -- even though they`re tempting, theyll just leave you too tired to hit the pool. SheKnows got some advice from Mary Hartley, registered dietitian and nutritionist for http://CalorieCount.com, about maintaining a nutrient-dense diet despite a hectic schedule. Here are 9 easy tips for healthy eating can help you follow that advice while still enjoying the foods you eat. Healthy eating tip 1: Set yourself up for success To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. Healthy eating tip 2: Moderation is key People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you`ve hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. Healthy eating tip 3: It`s not just what you eat, it`s how you eat Healthy eating is about more than the food on your plateit is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. Healthy eating tip 4: Fill up on colorful fruits and vegetables Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Try to eat a rainbow of fruits and vegetables every day and with every mealthe brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidantsand different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day. Healthy eating tip 5: Eat more healthy carbs and whole grains Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, as well as http://www.2013dietpills.com/2-day-diet.html and which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia. Healthy eating tip 7: Put protein in perspective Protein gives us the energy to get up and goand keep going. Protein in food is broken down into the 20 amino acids that are the bodys basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily. Healthy eating tip 8: Add calcium for strong bones Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your bodys calcium stores, and getting your daily dose of magnesium and vitamins D and Knutrients that help calcium do its job. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you dont get enough of these nutrients from your diet. Healthy eating tip 9: Limit sugar and salt If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy dietsugar and salt. From the above 9 easy tips for healthy eating, you could easily lose weight fast and effectively healthily.

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