Tips for a Healthy Diet and Better Nutrition :
Healthy eating is not about strict nutrition
philosophies, staying unrealistically thin, or depriving yourself
of the foods you love. Rather, it’s about feeling great, having
more energy, and keeping yourself as healthy as possible – all
which can be achieved by learning some nutrition basics and
incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the
types of foods that raise your risk for such illnesses as heart
disease, cancer, and diabetes. Expand your range of healthy
choices to include a wide variety of delicious foods. Learn to use
guidelines and tips for creating and maintaining a satisfying,
Healthy Eating: Strategies for a healthy diet :
Here are some tips for how to choose foods that
improve your health and avoid foods that raise your risk for
illnesses while creating a diet plan that works for you.
Eat enough calories but not too many.
Maintain a balance between your calorie intake and calorie
expenditure-that is, don't eat more food than your body uses. The
average recommended daily allowance is 2,000 calories, but this
depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating
is an opportunity to expand your range of choices by trying
foods-especially vegetables, whole grains, or fruits—that you
don't normally eat.
Keep portions moderate, especially
high-calorie foods. In recent years serving sizes have ballooned,
particularly in restaurants. Choose a starter instead of an
entrée, split a dish with a friend, and don’t order supersized
Eat plenty of fruits, vegetables, grains,
and legumes—foods high in complex carbohydrates, fiber, vitamins,
and minerals, low in fat, and free of cholesterol. Try to get
fresh, local produce
Drink more water. Our bodies are about 75%
water. It is a vital part of a healthy diet. Water helps flush our
systems, especially the kidneys and bladder, of waste products and
toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain
products. Sugar is added to a vast array of foods. In a year, just
one daily 12-ounce can of soda (160 calories) can increase your
weight by 16 pounds. See suggestions below for limiting salt and
substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your
favorite sweets and fried foods in moderation, as long as they are
an occasional part of your overall healthy diet. Food is a great
source of pleasure, and pleasure is good for the heart – even if
those French fries aren’t!
Get moving. A healthy diet improves your
energy and feelings of well-being while reducing your risk of many
diseases. Adding regular physical activity and exercise will make
any healthy eating plan work even better.
One step at a time. Establishing new food
habits is much easier if you focus on and take action on one food
group or food fact at a time
Eating smart: A keystep towards healthy eating :
Healthy eating begins with learning how to “eat
smart”. It's not just what you eat, but how you eat. Paying
attention to what you eat and choosing foods that are both
nourishing and enjoyable helps support an overall healthy diet.
Take time to chew your food: Chew your food slowly,
savoring every bite. We tend to rush though our meals, forgetting
to actually taste the flavors and feel the textures of what is in
our mouths. Reconnect with the joy of eating.
stress while eating: When we are stressed, our digestion can
be compromised, causing problems like colitis and heartburn. Avoid
eating while working, driving, arguing, or watching TV (especially
disturbing programs or the news). Try taking some deep breaths
prior to beginning your meal, or light candles and play soothing
music to create a relaxing atmosphere.
Listen to your body: Ask yourself if you are really hungry.
You may really be thirsty, so try drinking a glass of water first.
During a meal, stop eating before you feel full. It actually takes
a few minutes for your brain to tell your body that it has had
enough food, so eat slowly. Eating just enough to satisfy your
hunger will help you remain alert, relaxed and feeling your best,
rather than stuffing yourself into a “food coma”!
early, eat often: Starting your day with a healthy breakfast
can jumpstart your metabolism, and eating the majority of your
daily caloric allotment early in the day gives your body time to
work those calories off. Also, eating small, healthy meals
throughout the day, rather than the standard three large meals,
can help keep your metabolism going and ward off snack attacks.