It has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet. No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet.
Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods. In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat, dairy products, fish and poultry. There is no need for boredom to set in when pursuing a healthier lifestyle.’
The key to enjoying a variety of foods while eating healthy is to plan meals carefully and be sure to use the many varieties of foods that are available. Using a combination of fresh fruit, vegetables, meats and whole grains, it is possible to create a fresh, exciting and healthful meal every day of the week.
Nutritionists often stress the importance of a varied diet, both for nutritional and psychological reasons. A varied diet is essential for good health, since different types of foods contain different types of nutrients. And following a varied diet is important to your psychological well being as well, since feeling deprived of your favorite foods can lead you to give up your healthy lifestyle.
It is much better to continue eating the foods you like, but to eat them in moderation. Instead of giving up that juicy bacon, for instance, have it as an occasional treat, perhaps pairing it with an egg white omelet instead of a plateful of scrambled eggs. As with everything else in life, good nutrition is a tradeoff.
It is important for everyone to eat foods from the five major food groups each and every day. The five food groups identified by the USDA include grains, vegetables, fruits, milk and dairy and meat and beans. Each of these food groups contains specific nutrients, so it is important to eat a combination of these foods to ensure proper levels of nutrition.
Of course simply choosing foods from the five food groups is not enough. After all a meal from the five food groups could include cake, candied yams, avocados, ice cream and bacon. Although all five food groups are represented, no one would try to argue that this is a healthy day’s menu. Choosing the best foods from within each group, and eating the less healthy foods in moderation, is the best way to ensure a healthy and varied diet.
For instance, choosing healthy, lean meats is a great way to get the protein you need without consuming unnecessary fat and calories. And removing fat and skin from chicken is a great way to eliminate extra fat and calories.
When choosing breads and cereals, it is usually best to choose those that carry the whole grain designation. Whole grains, those that have not been overly refined, contain greater nutritional qualities and fewer sugars.
In addition, many grains and cereals are fortified with additional vitamins and minerals. While this vitamin fortification is important, it should be seen as a bonus, not as a substitute for a proper diet. Many foods are supplemented with important nutrients such as calcium (essential for strong bones and teeth) and folic acid (important in preventing birth defects).
Substituting healthier foods for less healthy ones is a cornerstone of a healthy diet. For instance, substituting lean cuts of meat for fattier ones, and substituting skinless chicken or turkey breast for less healthy drumsticks, is a great way to maximize nutrition without sacrificing good taste.
No matter what your reason for following a healthy diet, or what your ultimate fitness goals may be, you will find that a good understanding of nutrition will form the basis of your healthy diet. Understanding how the various food groups work together to form a healthy diet will go a long way toward helping you meet your ultimate fitness goals. Whether your goal is to run a marathon, lose ten pounds or just feel better, knowledge is power, and nutritional knowledge will power your diet for the rest of your life.
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DISCLAIMER:
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Thursday, May 27, 2010
Fish as part of your healthy eating plan
It is hard to beat fish and seafood for high protein and low fat. Fish has been shown in study after study to have a positive impact on health, and to lower the risk of heart disease and other diseases. In addition, fish is delicious and easy to prepare.
Many nutrition experts recommend eating fish at least once or twice every week. The most nutritious varieties of fish, and those that contain the greatest amounts of heart protecting omega-3 fatty acids, tend to be those that live in cold ocean waters. These varieties of fish include salmon and sardines.
The benefits of a fishy diet
Fish has long been thought to have a positive benefit on the heart. So far the results of clinical studies have been inconclusive, but research into the heart healthy effects of fish continues. No matter what the benefits, there is little doubt that fish is a healthy food, containing significant levels of protein and smaller amounts of fat and calories than other types of meat.
As a matter of fact, fish is one of the best sources of protein there is. Everyone needs protein for building muscles and repairing damaged body tissues. In addition, protein plays a vital role in the growth of nails and hair, in hormone production and in many other vital bodily processes.
In addition to fish, many other animal based products, such as meat, eggs, poultry and dairy products, contain significant amounts of protein. Plant based sources of protein exist as well, in nuts, beans and lentils, among others.
The key to getting sufficient protein in the diet is to balance the healthy effects of protein on the diet against the large amounts of fat and cholesterol that protein rich foods often contain. The combination of high protein and low fat is one of the things that makes a diet rich in fish so appealing.
With the exception of salmon, almost all commonly eaten varieties of fish are very low in fat, and even salmon contains lower levels of fat than many varieties of meats. In addition, fish is low in saturated fat, the type of fat that is most associated with heart disease and clogged arteries.
Fish is low in unsaturated fat because of the nature of where and how they live. Instead of storing energy in the form of saturated fat as land animals do, fish store their fat in the form of polyunsaturated oils. That adaptation allows their bodies to function normally in the cool oceans and streams where they swim. It also makes them a great choice for anyone seeking to cut levels of saturated fat in the diet.
For all these reasons, fish remains an important part of any low fat, heart healthy lifestyle. Substituting high fat, greasy foods like hamburgers and ribs is a great way to make a change for healthy living.
One note about fish and pollution, however. It is true that many fish caught in polluted waters contain high levels of mercury. While most commercially caught and grown fish is low in mercury, it is important for fisherman to limit their consumption of locally caught fish. Pregnant women are also advised to limit their intake of fish, due to the potential harm to the baby.
Fitting fish into your busy lifestyle
Many people avoid fish because they do not know how to prepare and cook it. While it is true that fish can present more of a challenge for the inexperienced, there are many recipes and cookbooks that make preparation easier. In addition, many packaged seafood products contain cooking tips and serving suggestions that take some of the mystery out of preparing a nutritious and delicious meal of fresh fish.
Even those who do not cook, however, can enjoy the many benefits of fish in the diet. There are a number of canned seafood products on the market, including canned salmon, sardines and the ever popular tuna. So there is no reason fish cannot fit into your healthy eating plan.
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DISCLAIMER:
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Many nutrition experts recommend eating fish at least once or twice every week. The most nutritious varieties of fish, and those that contain the greatest amounts of heart protecting omega-3 fatty acids, tend to be those that live in cold ocean waters. These varieties of fish include salmon and sardines.
The benefits of a fishy diet
Fish has long been thought to have a positive benefit on the heart. So far the results of clinical studies have been inconclusive, but research into the heart healthy effects of fish continues. No matter what the benefits, there is little doubt that fish is a healthy food, containing significant levels of protein and smaller amounts of fat and calories than other types of meat.
As a matter of fact, fish is one of the best sources of protein there is. Everyone needs protein for building muscles and repairing damaged body tissues. In addition, protein plays a vital role in the growth of nails and hair, in hormone production and in many other vital bodily processes.
In addition to fish, many other animal based products, such as meat, eggs, poultry and dairy products, contain significant amounts of protein. Plant based sources of protein exist as well, in nuts, beans and lentils, among others.
The key to getting sufficient protein in the diet is to balance the healthy effects of protein on the diet against the large amounts of fat and cholesterol that protein rich foods often contain. The combination of high protein and low fat is one of the things that makes a diet rich in fish so appealing.
With the exception of salmon, almost all commonly eaten varieties of fish are very low in fat, and even salmon contains lower levels of fat than many varieties of meats. In addition, fish is low in saturated fat, the type of fat that is most associated with heart disease and clogged arteries.
Fish is low in unsaturated fat because of the nature of where and how they live. Instead of storing energy in the form of saturated fat as land animals do, fish store their fat in the form of polyunsaturated oils. That adaptation allows their bodies to function normally in the cool oceans and streams where they swim. It also makes them a great choice for anyone seeking to cut levels of saturated fat in the diet.
For all these reasons, fish remains an important part of any low fat, heart healthy lifestyle. Substituting high fat, greasy foods like hamburgers and ribs is a great way to make a change for healthy living.
One note about fish and pollution, however. It is true that many fish caught in polluted waters contain high levels of mercury. While most commercially caught and grown fish is low in mercury, it is important for fisherman to limit their consumption of locally caught fish. Pregnant women are also advised to limit their intake of fish, due to the potential harm to the baby.
Fitting fish into your busy lifestyle
Many people avoid fish because they do not know how to prepare and cook it. While it is true that fish can present more of a challenge for the inexperienced, there are many recipes and cookbooks that make preparation easier. In addition, many packaged seafood products contain cooking tips and serving suggestions that take some of the mystery out of preparing a nutritious and delicious meal of fresh fish.
Even those who do not cook, however, can enjoy the many benefits of fish in the diet. There are a number of canned seafood products on the market, including canned salmon, sardines and the ever popular tuna. So there is no reason fish cannot fit into your healthy eating plan.
===
DISCLAIMER:
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Healthy eating with fruits and vegetables
Everyone knows the importance of a diet rich in healthy fruits and vegetables. Most people do not eat enough of these important foodstuffs, and increasing your consumption of fruits and vegetables is probably the single most effective thing you can do to improve your overall health. Eating enough fruits and vegetables does not need to be chore. After all, fruits and vegetables are delicious, easy to buy and easy to use.
In addition, fruits and vegetables are rich sources of antioxidants, which are though to play an important role in maintaining good health. Antioxidants have been studied for their effectiveness at preventing cancer, heart disease and even reversing the signs of aging. In addition, fruits and vegetables are excellent source of trace elements and other micronutrients. These important elements are not available in any vitamin pill; they must be obtained from the daily diet.
Tips for choosing the best fruits and vegetables
When possible, choose fresh fruits possible. Fresh fruits and vegetables may contain more nutrients than frozen or dried varieties.
Even though fresh is best, frozen and canned vegetables are great for out of season varieties. When buying canned fruits, avoid those packed in syrup and opt for those packed in water or juice.
Choose fruits and vegetables in a variety of colors. Not only are bright, colorful fruits more attractive, but the different colors indicate different types and amounts of nutrients. For instance, yellow and orange fruits and vegetables are good sources of beta carotene, while dark green leafy vegetables are rich in vitamin C and calcium.
Be careful when cooking vegetables. A quick steam in the microwave with minimal water added is the best way to prevent loss of nutrients when cooking.
Keep your vegetables healthy by adding minimal butter, margarine and oil. Most vegetables can be flavored using a stock, a low fat yogurt or fresh fruit pieces.
Understanding portion sizes
We have all heard the government recommendations that we eat 5 to 10 servings of fruits and vegetables per day. This talk of servings and portions can sometimes be confusing, so let’s take a look at just what a serving consists of.
A serving of a fruit or vegetable can be:
A medium sized piece of fruit, such as an apple, banana or orange
One large slice of a fruit like a cantaloupe, melon or pineapple
Two pieces of small fruit, such as a kiwi fruit or plum
One cup of strawberries, raspberries or grapes
One half cup of fresh fruit salad
One half cup of stewed or canned fruit
One quarter cup of dried fruit
One half cup of 100% pure fruit juice
One half cup of cooked, canned or frozen vegetables
One side salad
Unlike with many other types of foods, more is better when it comes to fruits and vegetables. When planning and preparing meals, it is important to plan ahead and include as many servings of fruits and vegetables as possible. Proper meal planning and shopping are the best ways to meet the five a day minimum recommendation for fruit and vegetable consumption.
Some tips for healthier living
Stock the fridge with healthy snacks like celery sticks and carrots
Keep a bowl of fruit, stocked with healthy attractive fruits like oranges, apples and bananas, on the kitchen counter and dining room table
Drink a glass of 100% pure apple, orange or grapefruit juice every morning
Warm up a cold day with a steaming bowl of vegetable soup
Eat at least one salad every day. Experiment with different salad additions, like broccoli, sprouts, carrots and green peppers.
Snack on fruits like apples and oranges. Dried fruits like apricots and raisins also make handy and nutritious snacks
Add sprouts, cucumbers, lettuce and tomatoes to sandwiches for extra variety
Garnish meals with chopped or grated carrots
Strive for at least two servings of vegetables at each evening meal
Use your creativity to create exciting vegetable stir fries for family and friends
Spice up the grill with vegetable and fruit kebobs
Use baked apples and pears as great low calorie desserts
Add vegetables like carrots, cabbage, onions, lentils and peas to soups, stews and casseroles.
In addition, fruits and vegetables are rich sources of antioxidants, which are though to play an important role in maintaining good health. Antioxidants have been studied for their effectiveness at preventing cancer, heart disease and even reversing the signs of aging. In addition, fruits and vegetables are excellent source of trace elements and other micronutrients. These important elements are not available in any vitamin pill; they must be obtained from the daily diet.
Tips for choosing the best fruits and vegetables
When possible, choose fresh fruits possible. Fresh fruits and vegetables may contain more nutrients than frozen or dried varieties.
Even though fresh is best, frozen and canned vegetables are great for out of season varieties. When buying canned fruits, avoid those packed in syrup and opt for those packed in water or juice.
Choose fruits and vegetables in a variety of colors. Not only are bright, colorful fruits more attractive, but the different colors indicate different types and amounts of nutrients. For instance, yellow and orange fruits and vegetables are good sources of beta carotene, while dark green leafy vegetables are rich in vitamin C and calcium.
Be careful when cooking vegetables. A quick steam in the microwave with minimal water added is the best way to prevent loss of nutrients when cooking.
Keep your vegetables healthy by adding minimal butter, margarine and oil. Most vegetables can be flavored using a stock, a low fat yogurt or fresh fruit pieces.
Understanding portion sizes
We have all heard the government recommendations that we eat 5 to 10 servings of fruits and vegetables per day. This talk of servings and portions can sometimes be confusing, so let’s take a look at just what a serving consists of.
A serving of a fruit or vegetable can be:
A medium sized piece of fruit, such as an apple, banana or orange
One large slice of a fruit like a cantaloupe, melon or pineapple
Two pieces of small fruit, such as a kiwi fruit or plum
One cup of strawberries, raspberries or grapes
One half cup of fresh fruit salad
One half cup of stewed or canned fruit
One quarter cup of dried fruit
One half cup of 100% pure fruit juice
One half cup of cooked, canned or frozen vegetables
One side salad
Unlike with many other types of foods, more is better when it comes to fruits and vegetables. When planning and preparing meals, it is important to plan ahead and include as many servings of fruits and vegetables as possible. Proper meal planning and shopping are the best ways to meet the five a day minimum recommendation for fruit and vegetable consumption.
Some tips for healthier living
Stock the fridge with healthy snacks like celery sticks and carrots
Keep a bowl of fruit, stocked with healthy attractive fruits like oranges, apples and bananas, on the kitchen counter and dining room table
Drink a glass of 100% pure apple, orange or grapefruit juice every morning
Warm up a cold day with a steaming bowl of vegetable soup
Eat at least one salad every day. Experiment with different salad additions, like broccoli, sprouts, carrots and green peppers.
Snack on fruits like apples and oranges. Dried fruits like apricots and raisins also make handy and nutritious snacks
Add sprouts, cucumbers, lettuce and tomatoes to sandwiches for extra variety
Garnish meals with chopped or grated carrots
Strive for at least two servings of vegetables at each evening meal
Use your creativity to create exciting vegetable stir fries for family and friends
Spice up the grill with vegetable and fruit kebobs
Use baked apples and pears as great low calorie desserts
Add vegetables like carrots, cabbage, onions, lentils and peas to soups, stews and casseroles.
Tuesday, September 8, 2009
The Power of a Healthy Mindset
Unless you turn your thoughts to happy, healthy things,the suggestive influence of the media's concern for yourhealth will have the power over you. Why do I say that?Well, let's have a look at why you may be apt to take otherpeople's advice, including that of your doctor.
Are you eating right? Are you willing to invest some timeand money in products and supplements that will give youoptimum health - naturally? Or are you the type who thinksyou're too busy and want to eat only those things thattaste good?
It's so simple and easy to just go for the "shot" andforget all the rest. After all, there are so manyconflicting arguments for and against nutrients,supplements and health risks, aren't there?
Consider this. Instead of listening to all those voicesout there, who do not know a thing about you, how abouttalking to yourself?
Do you realize that what you say is super important? Thosewords out there in cyberspace are taken all too often asthe truth. Why? Someone may be speaking the fact that somesort of research has been done and you subsequently tellyourself that must be authentic. That is... until anothernews item announces that this year's flu strain is notwhat the experts had anticipated, and the wrong serum caused more severe symptoms and many more deaths than otheryears.
Take your power back! You are much more in control of yourown health than you may realize! Train your mind to look atall the positive sides of life. You do not HAVE to get theflu every year - even if you did so all the previous years,like clockwork. You can just as easily say to yourself:"this year I'm going to empower my immune system with lotsof great, healthy nutrition. I am going to exercise moreand look at the bright side of life."
Seems very simplistic, doesn't it? But, really it is verysimple. A mindset is really another word for attitude. Anattitude is basically nothing but a conversation withyourself. You can be saying: "I don't feel like tryingsomething new, or getting another opinion." On the otherhand, you could love yourself enough to say: "Hey, I wantto be healthy and feel good. Let's see how I can boost myimmunity."
You can choose to feel better and happier by optimizingyour nutrition. Consider that the options of medicine veryoften are the consequences of an unhealthy mindset.
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