May 8th, 2009, Friday, 07:00
Our overall health highly depends on the foods we eat. Food provides us with an adequate amount of nutrients that are essential for normal growth and proper functioning of our body. Therefore, it is extremely important to develop healthy eating habits for good health and well-being.
Healthy eating habits decrease the risk of type 2 diabetes, obesity, osteoporosis, heart disease, certain types of cancer and many other health problems, it also increases our energy levels and improves our physical and psychological health.
Your balanced diet should consist of adequate amounts of fats, carbohydrates, proteins, vitamins, minerals, enzymes and fibers, it also should include plenty of fresh vegetables and fruits, and low fat dairy products.
Here you can find several useful tips that can help you adopt healthy eating habits:
1. Eat a wide variety of foods that are rich in nutrients. Our daily meals should include whole-grain products, fresh vegetables and fruits, poultry, dairy products, fish, meat and other protein foods. Vegetables and fruits are great sources of vitamins and minerals and are low in fats, sodium and calories.
2. Don’t skip a breakfast. Include fruits and a glassful of milk or fresh fruit juice in your breakfast. Stay away from eating oily, high calorie snacks for breakfast.
3. Your lunch should be the largest meal of the day. Start every meal with a low-fat starter including soup, salad, broth or a glass of water. Your lunch should consist of enough amounts of proteins, carbohydrates and fats. Fruits and raw vegetables should also be included in your lunch. Your lunch should be followed by a fruit juice or fruit salad.
4. We all need some snacks in between two meals. Stay away from eating junk foods because they contain high calories and no nutrients. Instead, choose some healthy snacks such as vegetables, fruits, cottage cheese with applesauce, low fat yogurt, whole-wheat crackers or some trail mix. Replace dietary sugars with no-calorie sweeteners.
5. Drink at least 8 glasses of water every day as it keeps your body hydrated and also helps to clean your body.
6. Eat an adequate quantity of food, as excess eating can cause many health problems, including obesity.
Follow the above listed helpful tips and develop healthy eating habits for a healthy and quality life.
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Tags: balanced diet, foods for a healthy life, healthy diet, healthy eating, healthy eating habits
Posted in Health, Nutrition, Wellness | 3 Comments »
April 27th, 2009, Monday, 16:02
If you happen to have pizza or serve another meal that is not quite appropriate for a healthy diet, here you can find many options for making it healthier:
1. Start your meal with a large glass of water.
2. Blot pizza with a napkin or paper towel as it can remove several grams of fat from each slice.
3. Go for veggie toppings on pizza if possible.
4. Add a bag of salad (but be careful of high-fat dressings and toppings)
5. Add dried herbs or other seasonings to your salads. Eat salad dressings on the side.
6. Fill half your plate with vegetables, and leave the other half for protein and complex carbohydrates.
7. Add vegetables to your foods, like casseroles, pasta sauces, pizzas, sandwiches, soups.
8. Start your meal with a glass of vegetable juice or vegetable soup.
9. Limit servings of bread or better choose whole grains.
10. Eat fresh fruit for dessert, or for an appetizer.
Following these tips and making your meals healthier can improve your overall health significantly. So, take these steps and feel the difference.
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Tags: good nutrition, healthy diet, how to make any meal healthier, tips for a healthier meal
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April 24th, 2009, Friday, 15:47
A good nutrition is extremely important for everyone, as it helps you stay healthy. Here are some simple steps to improve your nutrition quickly and easily.
First of all, you need to follow a healthy diet as it can have positive effects on your body and overall health. It’s very important to include a variety of food groups and an adequate amount of vegetables and fruits in your diet.
You need to stay away from foods with trans fats and saturated fats and limit the sugar intake.
Staying hydrated is another key element of good nutrition. The more water you drink, the better. Drinking water improves your health and nutrition. Water helps with body temperature regulation, the digestion process and the elimination of waste from the body.
Another important step to a better nutrition is the daily intake of multivitamins that can improve your health and overall well-being.
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Tags: good nutrition, healthy diet, improve your nutrition, multivitamins, overall health, stay healthy
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April 22nd, 2009, Wednesday, 11:25
A healthy diet can improve your nutrition. There are some essential things you need to include into your daily routine for a good nutrition.
You should stay away from foods with saturated and trans-fats and avoid beverages high in sugar like soda and sports drinks.
Water is always a great choice, because it doesn’t contain any calories or unwanted sugars and fats, and you can drink as much as you want.
Exercise is essential for a good nutrition. If you’re not used to much physical activity, you can start by taking the stairs instead of elevator, park further away in the parking lot, etc. Exercise will help you keep a good nutrition and make you feel better.
Another effective way of nourishing your body is consuming a multivitamin daily.
Including these tips into your daily routine will help you look and feel better.
No matter how you decide to change your lifestyle in terms of nutrition and exercise, be certain to get yourself on a good multivitamin, and to detox your system regularly.
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Tags: essentials for a good nutrition, healthy diet, multivitamin, physical activity
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April 13th, 2009, Monday, 09:22
Here are seven essential nutrients every adult needs for a healthy diet.
Calcium
Calcium plays a great role in blood clotting and muscle function, it maintains a normal heart rhythm and gives strength to your skeleton throughout life. You can get the calcium you need by having three servings of dairy products each day. Calcium is best absorbed in the presence of lactose, natural milk sugar.
Fiber
Fiber is an essential nutrient for overall health. Foods rich in fiber help lower the risk of developing chronic conditions. It also keeps bowel movements regular and prevents intestinal woes. In order to increase fiber intake, you need to choose whole-grain breads and cereals, fruits, vegetables and include whole grains at every meal.
Magnesium
Magnesium plays a significant role in developing a good health. It contributes to bone strength, promotes immunity and normalizes muscle, nerve and heart function. In order to satisfy your magnesium needs, you need to consume three servings of law-fat dairy products each day, choose whole grains, quinoa and cracked wheat are particularly rich in magnesium; eat legumes, like black beans, white beans and soy as a protein source a few times a week instead of meat.
Vitamin E
Vitamin E is a complex nutrient which is found in fatty foods like nuts, seeds and oils. It helps combat free radicals, the unstable oxygen molecules. In order to get more Vitamin E, you need to use sunflower and safflower oil instead of corn or vegetable oils, add sunflower seeds or almonds to salads, steamed vegetables and cooked whole grains and enjoy a nut butter sandwich on whole-grain bread.
Vitamin C
Vitamin C is an essential nutrient for a healthy immune system. Vitamin C is a powerful antioxidant that prevents cellular damage and plays a great role in the production of collagen. You need some Vitamin C every day and you can get it from fruits and vegetables, such as raw sweet red pepper, kiwi, strawberries, cooked broccoli.
Vitamin A and Carotenoids
Vitamin A plays a significant role for a good health and is an essential nutrient for a normal vision, tissue growth and proper immune function. Vitamin A comes in two forms: as retinol (preformed and ready for the body to use) and carotenoids, the raw materials the body converts to vitamin A. In order to get more carotenoids, you need to consume more carrots, sweet potatoes, pumpkin, spinach, broccoli, sweet red pepper.
Potassium
Potassium plays a great role in normal muscle contraction, transmission of nerve impulses and fluid balance and is essential for bone strength and energy production.
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Tags: calcium, essential nutrients, good health, healthy diet, overall health, vitamins
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