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Supplements and Sports
Food &
Nutrition
Healthy Eating 101
Around the world, many diseases related to unhealthy eating are becoming major
concerns. In fact, the incidence rates of obesity and heart diseases are fast
increasing, even in First World Countries such as the United States.
And with the rising cost of medicine, being ill is definitely a major problem.
If you really want to live life to the fullest, you must have a positive
outlook. You should try not to be stressed or find ways to effectively
de-stress. In addition, you must have a healthy body. A healthy body means
regular exercise and a proper and balanced diet.
Numerous studies support that eating healthy does not only reduce the risks of
developing high blood pressure, heart disease, and obesity but many other
diseases as well.
Shifting to a healthy diet could mean an overhaul of your past eating habits.
This may not be easy. But no matter how hard it is, keep in mind that it is
always achievable. Healthy eating is all about balance, moderation and variety.
Your body needs more than 40 different nutrients in order to be healthy and not
one single food item can supply all the nutrients. Thus, your diet should
include food from each of the food groups- the go, grow and glow food groups.
Make sure that your daily meals include the following; fruits; vegetables; bread
and whole-grain products such as cereals; dairy products and protein-rich food
sources such as meat, fish and poultry.
Make sure to eat 6 servings of bread, rice, cereals or pasta. The ideal amount
of fruits would be 2-4 servings daily while vegetable intake should be
equivalent to 3-5 servings every day. The recommended serving for cooked meat,
on the other hand, is 3 ounces daily.
The key to a healthy diet is not about eliminating certain food items from your
daily menu but to eat food in moderation. Eating should be a pleasure too. You
need not stay away from steaks, chocolates, whole milk or even junk food. The
key is to eat those foods in moderate portions. Too much and too often of
anything is not good for your health.
Make sure that you eat balanced proportions of each. How much you should ingest
would depend on your body’s calorie needs. For an accurate assessment, consult a
nutritionist or dietitian.
Don’t be too afraid of fat. You must know that there are different kinds of fats
and not all of them are bad for your health. In fact, some are essential
nutrients that keep the body functioning properly. Fat is an important source of
energy. In addition, it carries fat-soluble vitamins necessary for proper growth
and development.
But too much fat can lead to heart disease, obesity and other problems. To avoid
eating too much, make sure to consume 30 per cent or less of your total
recommended daily amount of calories from fat, with 10 per cent or less of those
calories from saturated fat.
Never, never skip meals! If you think that skipping meals is the easiest and
most effective way of losing weigh, you are definitely wrong. In fact, skipping
those lunches can lead to out-of-control hunger, which often results to
overeating. Try to eat a moderate amount of snacks in between meals to curb
hunger.
Determine your diet pitfalls in order to improve your eating habits. Examine
what you have eaten for the past days and determine which food group you gorged
on and which one you missed out on. Then try to balance your diet. In time,
you’ll get used to the pattern that soon, eating a balanced and healthy diet
would be effortless.
Always check the labels when buying your groceries. Read the nutrient contents
of each. Opt for products that are lower in fat, sugar and sodium.
And most of all be determined and disciplined if you really want to change your
eating habits. Take your time and make changes gradually. Keep in mind that
there are no easy ways to a healthy diet and there are no super foods that can
supply everything your body needs.
Changing your bad eating habits is not an overnight process. You may falter from
time to time, but remember that acquiring healthy eating habits is not
impossible.
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