1.Developing healthy eating habits isn’t as complicated or as restrictive as many people think. The essential steps are to eat mostly foods derived from plants-vegetables,fruits,whole grains and legumes(beans,peas,lentils)-and limit highly processed foods. Here are my guidelines for building a healthy diet.
2.Not all the nutritious and other substance in foods that contribute to good health have been recognize,so eating a wide assortment of foods helps you get the healthy body. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in a particular food.
3.A few tips for healthy life: In restaurants, choose an appetizer instead of an entree or split a dish with a friend. Don’t order anything that’s been “supersized.” When reading food labels, check serving sizes: some relatively small packages claim to contain more than one serving, so you have to double or triple the calories, grams of fat and milligrams of sodium if you’re planning to eat the whole thing. ¶
3.Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. If you consume more calories, you can eat fewer than 2,000 calories. The nutrients, fiber and other compounds in these foods may help protect against certain types of cancer and other diseases. Choose whole fruits over juice for more fiber.
4.Frozen and canned fruits and vegetables are good options. Choose whole fruits over juice for more fiber. Frozen and canned fruits and vegetables are good options.
5.At grains you should be eating,such as whole wheat,barley and oats. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. Look for a product labeled “100% whole wheat’ or “100% whole grain.”
6.The refined carbohydrates in white bread, regular pasta and most snack foods have little or no dietary fiber and have been stripped of many nutrients. On food labels, watch out for “wheat flour” (also called “white,” “refined” or “enriched” flour) on the ingredients list. Also, limit foods with added sugar, such as soda and candy. There are sources of empty calories that subscribe to weight again.
7.Many sugary foods are also high in fat,so they’re even more calorie-dense.
8.Nuts, fatty fish, avocados and vegetable oils supply healthy unsaturated fats. Recent research suggests these foods,though high in calories,tend not to promote weight gain because they are satisfying. Still,it’s best to eat them in place of other high-calorie foods. For instance,substitute olive or canola oil for butter.
9.Fatty fish helps reduce heart disease risks and other benefits,largely because of its omega-3 polyunsaturated fats.
10.Saturated fats,especially from red meat and processed meat,boost “bad” LDL cholesterol. Restrict your intake,choose lean meats,skinless poultry and nonfat or low-fat dairy products. It’s also a good idea to replace saturated fats with”good”fats,found in nuts,fish and vegetable oils, not with refined carbohydrates such as white bread and snack foods.
Trans fats raise LDL(“bad”) cholesterol and also reduce HDL(“good”) cholesterol, increasing the risk of heart disease. Since 2006, when a trans fat labeling law went into effect, many food makers have eliminated or greatly reduced these fats in their products.
11.Though a 300-milligram daily cap on cholesterol intake has long been advised, there’s abundant evidence that cholesterol in food has little, if any, the effect on blood cholesterol in most people. The best way for most people to lower their blood cholesterol is to reduce saturated fats(as in meats) and trans fats(from partially hydrogenated oils in processed foods).
11.Excess sodium raises blood pressure in many people and has other harmful effects. People over 50, black people, and those with hypertension, diabetes, or chronic kidney disease—that’s most adults—should limit sodium to 1,500 milligrams a day (about two-thirds of a teaspoon of salt). Everyone else should aim for less than 2,300 milligrams a day. At the same time, consume more potassium, which lowers blood pressure.
12.Potassium-rich foods include citrus fruits, bananas, potatoes, beans, and yogurt.
These nutrients are more vital for bone health. Get calcium from low-fat or nonfat dairy products and fortified foods such as some orange juices and soy drinks. If you can’t get 1,000 to 1,200 mg a day from foods, take a calcium supplement.
13.Supplements cannot substitute for a healthy diet, which supplies countless other potentially beneficial compounds besides vitamins and minerals. Food also provides the “synergy” that many nutrients require to be efficiently used in the body. Still, for many people a basic multivitamin/mineral pill can provide some of the nutrients they may fall short on. In addition.many people need calcium as well as vitamin D supplements to meet recommended intakes.
14.Beverages supply more than 20 percent of the calories in the average American’s diet. Some liquid calories come from healthy beverages, such as milk and 100 percent fruit juice. But most come from soda and other sweetened beverages and alcoholic drinks, which have lots of calories yet few if any nutrients. 15.Soft drinks are a major source of sugar and calories for many Americans, especially children.
Though juice is more nutritious than soft drinks, it’s also high in calories, so most people should drink no more than one cup a day.
If you drink,
do so in moderation. That means no more than one drink a day for women, two a day for men. Older people should drink even less.
16.While alcohol in moderation has heart benefits, higher intakes can lead to a wide range of health problems. Even moderate drinking impairs your ability to drive and may increase the risk of certain cancers. Some people, including pregnant women and those who have certain medical conditions, should avoid alcohol altogether.
17.Be mindful of what you eat, which may help you eat less and enjoy your food more.Many cultures around the world emphasize the enjoyment of food, which often includes cooking and eating with others, as an integral ingredient to good health.