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.

Cooking with Oils

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult
to know which ones to use and which ones to avoid.

1. Canola oil

Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.


You can use canola oil in sauting, as a marinade and even in low temperature stir frying. It has a bland flavor, which makes it a great oil for foods that contain many spices. Unlike other oils, this one won't interfere with the taste of your meal.



2. Olive oil

Olive oil offers a very distinct flavor with plenty of heart healthy ingedients. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer. It's also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce. When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.



3. Butter

Butter is one food that has been around for many, many years. Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.


You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces, marinades, baked dishes, or even bread.


4. Margarine
Margarine was first introduced as an alternative to high fat butter. When it was first created however,
it was loaded with trans fat, a substance that we now know raises bad cholesterol.


As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's quite easy to spread. It's available in a variety of different products and a good source of vitamin E.


When it comes to cooking with oils, there are several at your disposal. There are many more than what is mentioned here, although the ones above are the most popular. Eating healthy involves cooking healthy food - which is where your cooking oil really takes center stage.

Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style of eating.  The rules still apply with healthy eating,

although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish.Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products.  A Vegan on the other hand, will avoid all food that has any trace of animal origin.

Because they don't eat meet, vegetarians will often wonder how they'll get enough protein.  Although you may
not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo
vegetarian, dairy products are an excellent source of protein.  Vegans on the other hand, get their protein
from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split
peas, pinto, soy, kidney, and many more.  Some of them you are already familiar, such as kidney beans in
chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good
as they are, others are available with different flavors to help enhance their taste.  Nuts are hihg in protein,
although they deliver a lot more fat than beans, which means you should enjoy them in moderation.  By having
one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals.  To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium.  Beans and
leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is
something you should always do.  This is very important for eating healthy, as well as staying healthy.  If you
control what you eat, you'll have many years of healthy eating ahead of you.

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.

Eating Healthy When Eating Out

If you go out to a restaurant to eat, you probably watch your calories very closely. To assist you with your calorie watching when dining out, these tips will help you make the most of it.

- Always order salad dressings or sauces on the side, as this way you have control over how much you add
to your meal.

- When you order grilled fish or vegetables, you should ask that the food be grilled without butter or oil, or prepared with very little or either or.

- Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted
as a vegetable!

- You should always try to drink water, diet soda, or tea instead of soda or beverages that contain alcohol.

- If you order dessert, share with a friend. Half of the dessert will equal half of the calories.

- When you choose a soup, remember that cream based soups are higher in fat and calories than other soups. A soup can be a great appetizer, as most are low in calories and you fill you up pretty fast.

- When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

- When you are full, stop eating. Listen to your body and what it tells you.

- If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one.

- If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal.

- If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

- Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types
of cooking use less fat in the cooking process and are usually much lower in calories.

- Plain bread or rolls are low in both fat and calories. When you add the butter and oil, you increase the fat and calorie intake.

- As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

- Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice.

- If you crave dessert, look for something with low fat, such as berries or fruit.
- Always remember not to deprive yourself of the foods you truly love. All types of foods can fit into a well balanced diet.

Eat Less Rice ? Why?

Eat Less Rice!

The human body was never meant to consume rice! You see, our genes have hardly changed in more than 30,000 years. However, our food choices and lifestyle have changed dramatically. The caveman would hardly recognise our food or way of life.




Caveman food was never cooked as fire was not yet tamed. Thus, he ate only those foods that you can eat without treatment with or by fire. He ate fruits, vegetables, fish (sushi anyone?), eggs, nuts and meat. Yes, even meat! You can even eat meat raw if you were starving in the forest. You have the necessary enzymes to digest meat.



However, rice, like wheat and corn, cannot be eaten raw. It must be cooked. Even if you were starving in the desert, you cannot eat rice in the raw form.. This is because we do not have the system of enzymes to break rice down. You were never meant to eat rice. To make matters worse, you not only eat rice, but also make it the bulk of your food.



In some parts of Asia , rice forms up to 85% of the plate. Even if you take rice, keep it to a minimum. Remember, it is only for your tongue - not your body. Actually, rice and other grains like wheat and corn are actually worse than sugar. There are many reasons:



Rice becomes sugar - lots of it!

This is a fact that no nutritionist can deny: rice is chemically no different from sugar. One bowl of cooked rice is the caloric equal of 10 teaspoons of sugar. This does not matter whether it is white, brown or herbal rice. Brown rice is richer in fibre, some B vitamins and minerals but it is still the caloric equal of 10 teaspoons of sugar. To get the same 10 teaspoons of sugar, you need to consume lots of kangkong-10 bowls of it.



Rice is digested to become sugar.

Rice cannot be digested before it is thoroughly cooked. However, when thoroughly cooked, it becomes sugar and spikes circulating blood sugar within half an hour-almost as quickly as it would if you took a sugar candy. Rice is very low in the 'rainbow of anti-oxidants. '



This complete anti-oxidant rainbow is necessary for the effective and safe utilisation of sugar. Fruits come with a sugar called fructose. However, they are not empty calories as the fruit is packed with a whole host of other nutrients that help its proper assimilation and digestion.



Rice has no fibre.

The fibre of the kangkong fills you up long before your blood sugar spikes. This is because the fibre bulks and fills up your stomach. Since white rice has no fibre, you end up eating lots of 'calorie dense' food before you get filled up. Brown rice has more fibre but still the same amount of sugar.



Rice is tasteless-sugar is sweet.

There is only so much that you can eat at one sitting. How many teaspoons of sugar can you eat before you feel like throwing up? Could you imagine eating 10 teaspoons of sugar in one seating?



Rice is always the main part of the meal.

While sugar may fill your dessert or sweeten your coffee, it will never be the main part of any meal. You could eat maybe two to three teaspoons of sugar at one meal. However, you could easily eat the equal value of two to three bowls (20-30 teaspoons) of sugar in one meal. I am always amused when I see someone eat sometimes five bowls of rice (equals 50 teaspoons of sugar) and then asks for tea tarik kurang manis!

There is no real 'built in' mechanism for us to prevent overeating of rice:


How much kangkong can you eat?

How much fried chicken can you eat?

How much steamed fish can you eat?

Think about that!

In one seating, you cannot take lots of chicken, fish or cucumber, but you can take lots of rice. Eating rice causes you to eat more salt. As rice is tasteless, you tend to consume more salt-another villain when it comes to high blood pressure. You tend to take more curry that has salt to help flavor rice. We also tend to consume more ketchup and soy sauce which are also rich in salt.




Eating rice causes you to drink less water.


The more rice you eat, the less water you will drink as there is no mechanism to prevent the overeating of rice. Rice, wheat and corn come hidden in our daily food. As rice is tasteless, it tends to end up in other foods that substitute rice like rice flour, noodles and bread. We tend to eat the hidden forms which still get digested into sugar.



Rice, even when cooked, is difficult to digest.

Can't eat raw rice? Try eating rice half cooked. Contrary to popular belief, rice is very difficult to digest. It is 'heavy stuff'. If you have problems with digestion, try skipping

rice for a few days. You will be amazed at how the problem will just go away.



Rice prevents the absorption of several vitamins and minerals.

Rice when taken in bulk will reduce the absorption of vital nutrients like zinc, iron and the B vitamins.


Are you a rice addict? Going rice-less may not be easy but you can go rice-less. Eating less rice could be lot easier than you think. Here are some strategies that you can pursue in your quest to eat less rice:


Eat less rice-cut your rice by half.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Barry Sears, author of the Zone Diet, advises 'eating rice like spice'. Instead, increase your fruits and vegetables. Take more lean meats and fish. You can even take more eggs and nuts.



Have 'riceless' meals.
Take no rice or wheat at say, breakfast. Go for eggs instead.


Go on 'riceless' days.
Go 'western' once a week.


Take no rice and breads for one day every week.

That can't be too difficult. Appreciate the richness of your food. Go for taste, colours and smells. Make eating a culinary delight. Enjoy your food in the original flavours.


Avoid the salt shaker or ketchup.

You will automatically eat less rice.


Eat your fruit dessert before (Yes! No printing error) your meals.

The fibre rich fruits will 'bulk up' in your stomach. Thus, you will eat less rice and more fruits.

Rose

The first day of school our professor introduced himself and challenged us to get to know someone we didn't already know. I stood up to look around when a gentle hand touched my shoulder.

I turned around to find a wrinkled, little old lady beaming up at me with a smile that lit up her entire being.


She said, 'Hi handsome. My name is Rose. I'm eighty-seven years old.. Can I give you a hug?'


I laughed and enthusiastically responded, 'Of course you may!' and she gave me a giant squeeze.

'Why are you in college at such a young, innocent age?' I asked.


She jokingly replied, 'I'm here to meet a rich husband, get married, and have a couple of kids...'


'No seriously,' I asked. I was curious what may have motivated her to be taking on this challenge at her age.



'I always dreamed of having a college education and now I'm getting one!' she told me.



After class we walked to the student union building and shared a chocolate milkshake.



We became instant friends. Every day for the next three months we would leave class together and talk nonstop. I was always mesmerized listening to this 'time machine' as she shared her wisdom and experience with me.



Over the course of the year, Rose became a campus icon and she easily made friends wherever she went. She loved to dress up and she revelled in the attention bestowed upon her from the other students. She was living it up.



At the end of the semester we invited Rose to speak at our football banquet. I'll never forget what she taught us. She was introduced and stepped up to the podium.. As she began to deliver her prepared speech, she dropped her three by five cards on the floor.



Frustrated and a little embarrassed she leaned into the microphone and simply said, 'I'm sorry I'm so jittery. I gave up beer for Lent and this whiskey is killing me! I'll never get my speech back in order so let me just tell you what I know.'



As we laughed she cleared her throat and began, 'We do not stop playing because we are old; we grow old because we stop playing.



There are only four secrets to staying young, being happy and achieving success. You have to laugh and find humour every day. You've got to have a dream. When you lose your dreams, you die.



We have so many people walking around who are dead and don't even know it!



There is a huge difference between growing older and growing up.



If you are nineteen years old and lie in bed for one full year and don't do one productive thing, you will turn twenty years old. If I am eighty-seven years old and stay in bed for a year and never do anything I will turn eighty-eight.



Anybody can grow older. That doesn't take any talent or ability.. The idea is to grow up by always finding opportunity in change. Have no regrets.



The elderly usually don't have regrets for what we did, but rather for things we did not do. The only people who fear death are those with regrets.'



She concluded her speech by courageously singing 'The Rose.'



She challenged each of us to study the lyrics and live them out in our daily lives. At the year's end Rose finished the college degree she had begun all those years ago.



One week after graduation Rose died peacefully in her sleep.



Over two thousand college students attended her funeral in tribute to the wonderful woman who taught by example that it's never too late to be all you can possibly be.



When you finish reading this, please send this peaceful word of advice to your friends and family, they'll really enjoy it!



These words have been passed along in loving memory of ROSE..



REMEMBER, GROWING OLDER IS MANDATORY. GROWING UP IS OPTIONAL.

We make a Living by what we get; we make a Life by what we give.



God promises a safe landing, not a calm passage. If God brings you to it, He will bring you through it.



'Good friends are like stars.........You don't always see them,

but you know they are always there

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.

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.

Nutrition For The Elderly

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition. During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren't very active anymore.


There are many factors which hinder an elderly person's health. The information below will help you to lead a healthy life - no matter how old you may be.


Water

Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won't feel thirsty, while other times it's too much work to pour a glass a water. With this in mind, it's recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.



Protein

At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty and fish.


Carbs and fiber

Carbohydrates are the main source of energy for the entire body. You can find carbs in bread, cereals, pasta, and other grain products. A diet that's high in fiber and water will help to prevent constipation as well.


Fat

Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats, low fat dairy products, and food preperation methods that don't include frying.


Iron

For the elderly, iron deficiency can be seen with those who aren't eating much. Good sources for iron include lean red meats or breakfast cereals.


Zinc

Zinc intake is normally with the elderly, and to make matters worse, it's not absorbed very welleither. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.


Calcium

Calcium is one ingredient that most elderly folks simply aren't getting enough of. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.


Vitamin B12

In order to absorb the benefits of B12, the intrinsic facotr must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.


Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals should try to stay active and strive for a well balanced diet. Even though the aged body isn't the same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

Facts About Nutrition

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.

Healthy Food Choices

 Healthy Food Choices

Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results.

Grains
You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Vegetables
These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark
vegetables, such as broccili and spinach. Carrots and sweet potatoes are good as well. You should also eat
more dry beans such as peas, pinto beans, and even kidney beans.

Fruits
Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as
fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use moderation when doing so.

Milk
Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For kids 2 - 8, 2 cups is where you
want to be. When choosing milk products or yogurt, you should go for fat-free or low-fat. Those of you who
don't like milk or can't have it, should go for lactose free products or other sources of calcium such as fortified
foods and beverages.

Meat and beans
Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein
as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These
foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you
should try to add these foods and any foods that happen to contain them.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. This label can
be found on the food package and will tell you all the information you need to know about the food item.

By picking your foods wisely and watching what you eat, you'll help control your lifestyle. Exercise is great as
well, as it goes along perfect with a healthy eating lifestyle. No matter what your age may be, eating healthy
will help you keep your active lifestyle for years and years - even help you and your health in the long run
as well.

Becoming A Healthy Eater

Being a healthy eater requires you to become both educated and smart about what healthy eating actually is. Being food smart isn't about learning to calculate grams or fat, or is it about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least three times per day. Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group.

Eating healthy requires quite a bit of leeway. You might eat too much or not enough, consume foods that are sometimes more or less nutritious. However, you should always fuel your body and  your brain regularly with enough food to keep both your mind and body strong and alert.

A healthy eater is a good problem solver. Healthy eaters have learned to take care of themselves and their eating with sound judgement and making wise decisions. Healthy eaters are always aware of what they eat, and know the effect that it  will have on their bodies.

When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well. They could end up spending too much, talking too much, even going to bed later and later.


You should always remember that restricting food in any way is always a bad thing. Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle. If you've thought about making your life better, healthy eating is just the place to start. You'll make life easier for yourself, those around you, and even your family.

page section you would like to suggest to AdSense bot