Tips For Healthy Eating

Healthy eating is a way of balancing the food you
eat to keep your body in great health. With healthy
eating, you’ll have energy all day, get the vitamins
and minerals you need, stay strong for activities
you enjoy, and maintain a healthy weight.

Below, you’ll find tips designed to help you with
healthy eating.

1. Don’t skip any meals
Eating 3 meals with snacks in between is the ideal
way to maintain both energy and a healthy weight.
When you skip meals and get hungry, you’re more
than likely to choose foods that aren’t very good
for you.

If you are eating away from home, take food with
you or know where you can buy healthy food from.

2. Learn about how to prepare foods
Instead of deep frying, try grilling, stir frying,
microwaving, baking, and even boiling. You should
also try fresh or even dried herbs and spices to
add flavor to your food. Before you eat any type
of meat, be sure to trim the fat and skin off of
it.

3. Avoid a lot of sugar
Drinks that contain sugar are a major source of
empty energy. What this means, is that the drinks
contain a lot of energy that your body may not
need, and it doesn’t contain any vitamins or
minerals. If you plan to drink sugary drinks,
don’t go overboard – limit yourself to 1 a day.

4. Avoid thinking about diets
There are no good food nor any bad foods. All
food can be a part of a healthy diet, when eaten
in moderation. You don’t need to buy any low
carb, fat free, or even diet foods, as these foods
normally have lots of other added ingredients
to replaces the carbohydrates or fat.

Facts About Nutrition Labels

The nutrition label located on each and every food item,
will tell you all the information about that food. For
some however, this information isn’t exactly that reader
friendly. Fear not, as it’s actually easier than you
think.

Serving Size
This size is based on the amount people eat. Similar
food items will have similar serving sizes, thus making
it easier to compare 2 foods of the same category.

% Daily Value
This indicates how food will fit in a 2,000 calorie
diet. This will help you to understand if the food
has a lot, or just a little of the important nutrients.

The middle section
The nutrients you’ll find listed in the middle section
are the ones that are most important to your health.
This information can help you to calculate your daily
limit of fat, fiber, sodium, and other nutrients.

Vitamins & minerals
The percent daily value found here is the exact same
as the U.S. Recommended Daily Allowance for vitamins
and minerals.

Now that you know what the nutrition label actually
means, it’ll be a lot easy to eat healthy. Eating
healthy is a great thing – especially when you use the
nutrition label to assist you with your food choices.

Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all
experience at some point in time. It’s impossible
to eat healthy our whole lives, even though we may
try hard to do it. Eating healthy for your heart
is something everyone should try to do, especially
when it comes to restoring health and reducing
heart attacks.

Your heart and food
We know these things for sure – a diet high in
saturated fats will help raise your cholesterol,
which is a risk factor for heart disease. People
that are obese are more prone to heart disease. A
diet high in sodium may elevate your blood pressure,
leading to inflammation and even heart disease.

To help prevent heart disease and improve your health,
put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources
of Omega 3 essential fatty acids. Other fish are great
to, although Omega 3 may help to get your cholesterol
down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease.
It’s found in meat, butter, and even coconut oil. You
should avoid them until your cholesterol levels are
down and you are at a healthy weight. Even those
that love red meats can enjoy seafood and nuts for
their main sources of protein.

Monounsaturated fats such as olive oils will help
you to protect your heart. Olive oil is an ideal
choice for cooking, dressing, or even as a dipping
sauce.

Plenty of fiber
Fiber can help you control your cholesterol. You
can find fiber in whole grain products to help
control sugar absorption as well, which will help
you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from
sugary foods such as candy, cookies, cakes, and
pastries. Eating a lot of sugar isn’t good for
your heart disease at all. Healthy carbohydrates
involve whole grain breads, whole grain pasta, brown
rice, and a lot of vegetables. You should make
fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola
oil are both great methods, as you shouldn’t dip
your food in batter and fry it anymore. If you
cook chicken, remove the skin and bake it in the
oven in foil.

Instead of frying your fish you should always bake
it. Steaming your vegetables can help maintain the
most nutrients. You should use cream sauces or lots
of butter anymore either. When you eat vegetables,
try squeezing lemon juice on them or using your
favorite seasonings.

As you make the proper changes to your diet, keep in
mind that it takes time for them to become habits.
Eating healthy is always great for your body and your
lifestyle, especially when it comes to your heart and
the prevention of heart disease.

The Healthiest Foods You Can Get

The following is a list of the healthiest foods that
you can get. This will help you get an idea as
to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.

Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.

Making Healthy Food Choices

Vegetables, fruits, and grains are normally low in
fat and have no cholesterol. Most are great sources
of dietary fiber, complex carbs, and vitamins.
The American Heart Association recommends that you
eat foods that are high in complex carbs and fiber.

Below are some tips for making healthy food choices:

– Coconut is high in saturated fat, while olives
are high in monounsaturated fats and calories. You
should use these items sparingly to avoid getting
too many calories from fat.

– When vegetable grains are cooked, saturated fat
or cholesterol is often added. For example, egg
yolks may be added to bread or even pasta.

– Processed, canned, or preserved vegetables may
also contain added sodium. With some people, too
much sodium (salt) may lead to high blood pressure.
There are some food companies that are actually
canning vegetables with less salt. You can look
for these in the market area or choose fresh and
even frozen vegetables.

– Nuts and seeds tend to be high in calories and
fat, although a majority of the fat is polyunsaturated
or monounsaturated. There are some varieties,
macadamie nuts for example, that are also high in
saturated fat.

Foods that are high in soluble fiber are a great
choice as well. Examples include oat bran,
oatmeal, beans, peas, rice bran, barley, and
even apple pulp.

Whenever you are looking for healthy food choices,
always make sure you read the nutrition label
or information about the food. You can then
determine what the food contains and how healthy
it truly is for your body. By taking your time
and making your healthy food choices wisely,
you’ll have a lifetime to enjoy the foods that
will take care of you.

Nine Facts About Fiber

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need. Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously.

To help you fuel your health with fiber, here are 10 facts to help.

1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer

3. Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best sources are whole grains and concentrated grain products.

5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water. With your diet of fiber, you’ll need eight or more glasses of water every day.

7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren’t just in the skin or in the peel.

8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea
and bloating, which can interfere with your body’s absorption of other key minerals.

9. Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think
so, getting the amount of fiber you need isn’t very hard to do. All you have to do is eat the right
foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip. Fiber can
serve many different purposes, which were covered above. If you aren’t getting enough fiber in your
diet – you should do something about now instead of waiting until it is too late.

Eating Healthy During Pregnancy

Starting off your with a healthy well
balanced diet is the best thing you do for yourself
and your baby. This way, you’ll only need to make
a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet
during your first trimester, you can rest assured
that your not alone. Due to queasiness, some
women will eat all of the time and gain a lot of
weight in the process. Other women have trouble
getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your
most important factors during first trimester.

Calories
When you are pregnant, you need to consume around
300 calories more than usual every day. The best
way to go about doing this is listening to your
body when you are hungry. You should try to eat
as many foods as possible from the bottom of the
food pyramid.

If you gain weight too slow, try eating small
meals and slightly increase the fat in your diet.
You should always eat when you are hungry, as you
are now eating for 2 instead of one.

Calcium
By the second trimester, you’ll need around 1,500
milligrams of calcium each day for your bones and
your baby’, which is more than a quart of milk.
Calcium is something that’s missing from many
diets. Along with milk, other great sources for
calcium include dairy products, calcium fortified
juices, and even calcium tablets.

Fiber
Fiber can help to prevent constipation, which is
a common pregnancy problem. You can find fiber in
whole grains, fruits, and even vegetables. Fiber
supplements such as Metamucil and Citrucel are
safe to take during pregnancy.

Protein
Unless you happen to be a strict vegetarian, your
protein intake is not normally a problem for women
who eat a healthy diet.

Iron
A lot of women will start their pregnancy off with
a bit of iron deficiency. Good sources of iron
include dark leafy green vegetables and meats. Iron
supplements should be avoided, as they can cause
internal symptoms such as cramping, constipation,
or diarrhea.

Vitamins
Seeing as how you get a majority of the vitamins you
need in your diet, you may want to discuss prenatal
vitamins with your doctor. Folate is one of the most
important, and if you are getting enough of it, you
may be able to avoid vitamins all together – just ask
your doctor to make sure.

Changing How You Eat

As you may know, not fueling up with the right
nutrients can affect how well your body performs
and your overall fitness benefits. Even though
healthy eating is important, there are myths that
hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy
eating.

1. Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the
rumbling is trying to tell you something. Without
listening to them, you are forcing your body to
run without any fuel. Before you exercise or do
any physical activity, always eat a light snack
such as an apple.

2. Relying on energy bars and drinks.
Although they are fine every once in a while, they
don’t deliver the antioxidants you need to prevent
cancer. Fruits and vegetables are your best bets,
as they are loaded in vitamins, minerals, fluid,
and fiber.

3. Skipping breakfast.
Skipping breakfast is never a good idea, as
breakfast starts the day. Your body needs fuel
as soon as possible, and without it, you’ll be
hungry throughout the day.

4. Low carb diets.
Your body needs carbohydrates for your muscles and
the storing of energy.

5. Eating what you want.
Eating healthy and exercising doesn’t give you an
all access pass to eat anything you want. Everyone
needs the same nutrients whether they exercise or
not, as well as fruits and vegetables.

6. Not enough calories
Although losing weight involves calories, losing
it too quickly is never safe. What you should do,
is aim for 1 – 2 pounds a week. Always make sure
that you are getting enough calories to keep your
body operating smoothly. If you start dropping
weight too fast, eat a bit more food.

7. Skip soda and alcohol.
Water, milk, and juice is the best to drink for
active people. You should drink often, and not
require on thirst to be an indicator. By the time
you get thirsty, your body is already running a
bit too low.

Changing how you eat is always a great step
towards healthy eating and it will affect how your
body performs. The healthier you eat, you better
you’ll feel. No matter how old you may be, healthy
eating is something you should strive for. Once
you give it a chance, you’ll see in no time at
all just how much it can change your life – for the
better.

Healthy Breakfast Ideas

A lot of studies and research has shown that kids
who eat breakfast perform better in school and
have a healthier diet. Eating breakfast will help
promote the proper growth and maximize school
performance as well.

Breakfast is often times a victim of the morning
time crunch. Even though you may be tempted to
skip breakfast, you can simplify your morning
routine by following these 8 tips:

1. Finish homework and pack school bags
at night.
2. Decide on what your children will
wear to school before you go to bed and locate
lost shoes for the following day.
3. In the morning, get up 15 minutes
earlier.
4. Give up computer games and morning
television.
5. Have healthy foods on hand. You
should also shop for breakfast foods with your kids
and take into account their personal preferences.
6. Set the cereal out the night before.
For younger children, fill a zippered plastic bag
with her portion, then add the milk in the
morning.
7. Allow your children to use the
microwave often, as most breakfast foods can be
prepared in under 5 minutes.
8. Allow your kids to eat in the car or
on the way to school.

There are several foods that you can eat for
breakfast, even leftovers from supper if they
are sufficient. You can eat bagels, pizza with
fruit juice, pretzels, or the normal bacon and
eggs that breakfast is known for. Most foods are
a snap to prepare, and won’t take you but a
few minutes.

The next time you are in a hurry in the morning,
remember that you are probably about to skip the
most important meal of the day. If you follow the
tips above, you’ll find that you have plenty of
time for breakfast.

Fast Facts On Potatoes

Throughout America, potatoes are the most popular
vegetable, even being ahead of other well known
vegetables such as lettuce and onions. You can
cook potatoes in a variety of ways, and they are
included in one out of three meals eaten by almost
all Americans. When they are prepared in a healthy
way, a potato can be an excellent source of energy
and also pack a nutritional punch.

Like oranges, potatoes are very high in vitamin C.
The fact is, one medium potato contains 45% of the
vitamin C that’s recommended for good health.
Potatoes are also high in fiber and carbohydrates
and contain more potassium than a banana.

A potato is naturally low in calories and contains
no fat, sodium, or cholesterol. The skins of the
potatoes provide a helpful dose of fiber, iron,
potassium, calcium, zinc, phosphorus, and several
B vitamins.

You can prepare potatoes by boiling them, steaming
them, or even roasting them. If at all possible,
you should avoid putting potatoes in the refrigerator
or freezing them, as cold will turn the potato
starch to sugar and cause them to turn dark when
they are cooked.

When you store potatoes, keep them in a cool, dark
place. Too much light will cause them to turn green.
You can store them in the basement if you have
one, as the basement is the best place to keep
potatoes.

From mashed potatoes to baked potatoes, a potato
is something we all know and love. They serve
many different tasty foods, and they provide our
bodies with plenty of healthful benefits. We all
eat potatoes, some of us even grow our own. Whether
you grow your on or buy them, the potato is
the one vegetable that makes everything just a
little bit better.