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Healthy Eating for a Lifetime
I will be talking about variety, balance and moderation in maintaining a healthy eating plan. A healthy diet includes all foods. Variety is important because no one food can provide all the nutrients the body needs for optimal health. Try new foods to tantalize your taste buds and vary your nutrient intake.
We can make many possible choices within each food group. Choices may be made to accentuate specific needs like fiber. For example, in the protein-rich meat group, beans are a low fat, high fiber option compared to ground beef. In the fruit group, whole fruit is usually a higher fiber choice than fruit juice.
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Foods containing important nutrients can help us prevent disease and even restore our health. Striking a balance between foods that promote health and those that may be risky is important for long term well being. Choose foods that are better for your health more often.
Without a doubt, fats and cholesterol are the single most important group of nutrients to limit in your diet if you want to reduce your risk of chronic disease. Heart disease and cancer, two of this nations leading killers, are linked to diets high in fat. Other chronic health problems may be exacerbated by high fat diets. Saturated fat, that is, fat that is solid at room temperature, appears to carry the greatest amount of risk.
Alcohol is not pictured on the food pyramid, but if it were it would be in the tip of the pyramid. Alcohol has only empty calories in the way that sugar and most fats do. Pregnant women should avoid alcohol beverages.
Foods and beverages that are less nutritious do not have to be eliminated but they should be consumed in moderation - saved for special occasions. Making healthy food choices can be the difference between health and disease.
You should know how many serving you need each day. The number of servings needed each day depends on age, gender and activity level. This shows the range of appropriate servings
Grains6-11 servings
Vegetables-5 servings
Fruits-4 servings
Dairy- servings
Protein- servings
And here are some examples of adults serving sizes
Grains1 slice bread, ½ small bagel, about 1 cup ready to eat cereal flakes, ½ cup cooked cereal, rice or pasta
Vegetables1 cup raw leafy greens, ½ cup other vegetables -- raw or cooked, ¾ cup vegetable juice
Fruits1 medium apple, banana, orange, pear; ½ cup chopped, cooked or canned fruit, ¼ dried fruit like raisins, ¾ cup 100% fruit juice
Milk, Yogurt, Cheese1 cup milk or yogurt, 1 ½ ounce natural or ounces processed cheese, 1 cup soy beverage with added calcium
Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts- ounces of cooked lean meat, poultry or fish, 1 cup cooked dry beans or ½ cup tofu counts as ounce of lean meat, ½ ounce soy burger or 1 egg counts as 1 ounce lean meat, tablespoons of peanut butter or 1/ cup nuts counts as 1 ounce of meat
Last thing to say is that what we choose to eat can have a direct affect on our ability to enjoy life to its fullest. This is true for everyone, despite his or her age and current health. Our food choices play a major role in
promoting and maintaining good health;
promoting growth in infants, children and adolescents;
preventing some chronic diseases (like heart disease and diabetes) and treating others; and,
Speeding recovery from injuries and surgery.
If you cant function in the morning without gallons of coffee and you run out of gas every afternoon, then this energy-boosting food plan is for you.
With this diet plan, instead of relying on caffeine or a trip to the vending machine for a fleeting burst of artificial energy, you choose healthy foods to rev up your engine. Heres how the Energy Booster Diet will keep you energized all day long
• the right combination of carbohydrates, protein and fat eaten at regular intervals will help keep energy levels high. This diet includes balanced meals designed to boost your energy throughout the day.
• eating healthy snacks will help keep your blood-sugar levels even so that you dont have energy highs and lows. This meal plan includes tasty food suggestions to eat every three to four hours to keep your energy level from falling.
• not drinking enough liquids can cause you to feel fatigued due to dehydration. Thats why this diet includes fruit juices and skimmed milk with every meal choice, rather than ultra-sugary sodas or sweetened beverages that can cause energy lows.
• eating fried or fatty foods can make you feel sluggish. This food plan emphasizes natural, unprocessed foods like fruits and vegetables that wont slow you down. For your breakfast you can eat -egg omelet made with low-fat cheese, chopped veggies and low-fat ham or turkey - 1 slice wholegrain toast topped with fruit spread
Small cup grapefruit juice. And your lunch could be Grilled chicken sandwich on wholegrain bread - half cup sliced tomatoes - 1 large orange - 1 glass skimmed milk. And for your dinner 75g fillet of sole - 1 baked potato topped with low-fat sour cream or plain yoghurt - 50g steamed broccoli
Sliced peaches - Glass skimmed milk.
By now I think you had a good idea about how to maintain a
healthy eating plan for a lifetime.
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