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Keys To A Healthy Diet

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These days, there seems to be as many “healthy diets” as there are experts. Whilst our specific dietary needs may vary according to our individual body types, metabolisms, and genetics, there are also some basic guidelines that can be useful in determining which foods are nutritious and which aren’t.

1. Try to emphasize fruits and vegetables. Fruits and vegetables are high in antioxidants–nutrients which help neutralize toxins in the body. In general, brightly coloured fruits and vegetables contain the highest levels of antioxidants: for example, yellow, orange, and dark green vegetables; citrus fruits; and cruciferous vegetables (those in the cabbage family, such as broccoli, cauliflower, Brussels sprouts, and cabbage). Whilst taking antioxidants in supplement form can be beneficial, those found in foods are a lot more powerful.

Fruits and vegetables are also high in other sorts of vitamins and minerals. Vitamin C, which is supportive of the immune system, is abundant in strawberries, oranges, and bell peppers. Carrots, sweet potatoes, and winter squash are a powerful source of beta-carotene, which is important for vision. Green leafy vegetables support the health of our bones and teeth, amongst other things, with high levels of calcium, magnesium, and vitamin K.

Some helpful guidelines for you to follow: Eat two to four pieces of fresh fruit every day, and fill half of your plate with vegetables at any meal.

2. Eat the amount and combination of whole foods that make you feel your best. There are so many different approaches to healthy eating. If you feel good when eating a high-protein diet with lots of non-starchy vegetables and few carbohydrates, it may be the best diet for you. However, if you feel your best when eating a diet high in grains, vegetables, and beans, then that may be the best diet for you.

Animals that are grass-fed and/or grown on organic foods (and all the products those animals produce) seem to have superior nutritional profiles. Additionally, studies have shown that children who grow up eating organic foods have lower levels of toxic chemicals in their bodies than those raised eating conventional foods.

 

John Rifkind is a contributing editor at FitnessHealthArticles.com. This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.

Habits For Healthy Eating

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Healthy eating habits are still possible when you are always on the go. Here are some tips that are good for you to know:

1. Always eat a good breakfast. When there is no time to sit down and enjoy your morning meal, grab a bagel, a piece of fruit, and some juice.

2. If you must eat fast-food, make wise choices. For example, choose pizza with half the amount of cheese, a regular size roastbeef sandwich, baked potato, or green salad with reduced calorie dressing. Limit high-fat items like french fries, fried chicken or fish sandwiches and be careful of salad dressing.

3. Keep healthy snacks at hand in case hunger strikes. Healthy snacks include fresh or dried fruit, pretzels, un-buttered popcorn, rice cakes or whole wheat crackers. Also consider raw vegetables with low fat yogurt or cottage cheese dip.

4. Eat plenty of foods which are rich in calcium. If you do not like milk, try to include ample amounts of low fat yogurt, low fat cheese, and green leafy vegetables in your diet.

5. If you need to lose weight, try to do it sensibly. Starvation and/or diets that offer a quick fix usually backfire and are more harmful than anything else. There’s no truth to the theories that suggest that eating foods in any particular combination will promote weight loss. The only safe way to lose weight, feel good while doing it, and keep it off is to eat a healthy, balanced diet.

6. Sugar provides calories to your diet but few other nutrients. It also contributes significantly to tooth decay. Use it sparingly and consider sweetening coffee, tea, cereal and fruit with artificial sweeteners instead.

7. The salad bar can be either an asset or a detriment to your diet depending on how you choose from it. Of course, leafy greens, raw vegetable and fresh fruit are beneficial to you. But if you choose lots of creamy dressing, bacon bits, and mayonnaise based salads, the calories and fat may equal or even exceed those of a hamburger and fries. Try dipping your salad instead.

8. If you drink alcohol, bear in mind that it supplies calories but no real nutritional value. A light beer, a glass of wine, or an ounce of liquor have each about 100 calories. Furthermore, there are also many health problems associated with drinking alcohol.

9. Try to drink lots of water. Your body needs at least eight glasses of water a day, and if you exercise vigorously, you may even need more. To remind yourself, carry a water bottle along with you and keep it handy.

10. Remember, food is a lot more than just nourishment for our bodies. Enjoy it and savour it.

 

John Rifkind is a contributing editor at FitnessHealthArticles.com. This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.