Eating healthy foods is one of the best ways to help you live healthy, lose weight and combat developing many different diseases. Many diseases are genetic and there’s not much you can do about that, however others like Diabetes 2, Lung Cancer, Heart Disease and many others might be prevented with the proper diet.
Whether you are looking to lose a few pounds or simply lead a healthier life, you should take time to carefully reevaluate your diet and make changes where you see fit.
Also know that maintaining a proper diet means eating healthy all the time – every day, all week long – not just for a couple of meals.
Although the lunch you ate may have been packed with vitamins and nutrients, gobbling up a huge dinner with a dessert loaded with fat and calories can quickly undo everything you did earlier in the day.
Although you may find that eating healthy all the time is difficult, your body will thank you at the end of the day if you strive to turn around poor eating habits. In addition to ensuring you stick to your goal of eating healthy, planning your meals in advance can save you money on your grocery bill as well.
Tips to maintaining a healthy diet
The first step to eating healthy all week is to plan a meal menu and stick to it. When shopping at the grocery store, check the nutritional information on items are try to avoid purchasing of prepackaged foods. Although prepackaged and convenience foods may save you time in the kitchen, they are packed with preservatives, chemicals and extra calories and fat.
While planning your meals for the week, also make sure you think about your lunches and meals consumed while at work and when you are out on the town with your friends. Consider packing a lunch with a salad made at home, or if you go to a fast food joint try some of the healthier alternatives available instead of binging on greasy fast foods. With so many people thinking about their diet today, many popular fast food restaurants are adding healthy foods to their menus.
Many traditional restaurants are providing healthier, more nutritional alternatives to the health-conscious patrions as well. However, many individuals find limiting their meals outside their home will allow them to maintain a proper diet. In addition to adding excess calories and fat to your diet, the portions at most restaurants are large in size, and you will most likely end up eating more.
The proper diet contains the following elements:
- wholemeal bread
- pasta, rice or potatoes
- fresh fruit
- fresh vegetables
- pure fruit juices
- sprouted seeds
- herb teas
10 Foods for Health
1. Water – Drink at least 8 to 12 cups of water daily.
2. Dark Green Vegetables – Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.
3. Whole Grains – Whole grains should be included in your diet at least two to three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber includes 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.
4. Beans and Lentils – Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.
5. Fish – Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
6. Berries – Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.
7. Winter Squash – Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.
8. Soy – 25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soymilk, edamame soybeans, tempeh and texturized vegetable protein (TVP).
9. Flaxseed, Nuts and Seeds – Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup — in your daily diet.
10. Organic Yogurt – Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium rich foods such as non-fat or low-fat dairy products three to four times a day. Include organic choices.
And don’t forget to exercise!!
Remember, while you might try to eat a healthy diet sometimes you will not be able to maintain your healthy lifestyle. Daily exercise will help you to keep your metabolism at a higher level which will help you to loose weight as well.