“The one day super diet”, “9 products to add to your diet”, “lose your weight in 7 days” and lots of other titles are glimmering in almost every magazine these days. It seems that the society overindulge the food and everyone must pay attention on weight loss and become happier. Is it true and what healthy eating is made from also why it is so important – these are the topics we will try to discuss now. Of course nutrition is the whole science that is why we will give you just some guidelines and also remind you some things you already know.
The way you eat the way you are – the way you feel. What is healthy and what you need to eat also what is better to avoid depends individually (according to weight, gender, activity level, the age). On the other hand scientific research shows that healthy way of living is first of all based on every day exercising. That is to say healthy eating is not just choosing some sort of “right” products, it also includes physical activity. It will help you to get in shape and at the same time prevent yourself from chronic diseases.
To continue no one knows you better than yourself. So analyze your eating habits. Does your daily ration includes vegetables and fruits more than potato chips and sweets? Do you start your day with doughnuts or bagels or do you choose oatmeal or lets say whole-wheat bread?All the questions should give you the answer if you are a healthy eater.
Healthy eating pyramid
Harvard school of Public health faculty members built the Healthy Eating Pyramid which reflects the nutrition advice in the Dietary Guidelines for Americans. This document helps an average person to choose a healthy diet . According to it controlling weight is very important. They emphasize to limit sugar intake and take into consideration the benefits of whole grains.
Whole grains are the best sources of carbohydrates, so eating for example oatmeal, whole-wheat bread and brown rice will keep your energy. What happens? The body can’t digest whole grains so quickly, this keeps blood sugar and insulin levels from rising and falling too quickly. In this way you’ll avoid hunger, also it may prevent the development of type 2 diabetes.
It is well know that Americans get one third of their calories from fat. Though not all fat are so bad. Plant oils are the good ones which helps to improve cholesterol level and protect heart from rhythm problems. So please welcome olive , canola, soy, corn, sunflower, peanut and other vegetable oils to your ration.
Fruits and vegetables are strongly recommended at your table 2-3 time per day. They will protect you not only from many diseases also they are sweet and tasty to eat;)
Your body also needs protein, fiber, vitamins and minerals. Take into account the nuts and legumes are the perfect sources of all mentioned. Speaking about dairy products you have to be aware that three glasses of whole milk can add you 300 calories. For the ones who enjoy dairy products it is better to choose low-fat or no-fat.
Red meat and butter are on the top of Healthy Eating Pyramid. That means you have to try not to eat them every day and better switch to fish or chicken and olive oil. White rice, white bread, potatoes, soda and sweets cause a fast increase in blood sugar and suppose to be a rare component of your daily ration.
It is important to stress that basically a healthy eating is based on a variety of foods. You can eat everything just in a right proportion. Try to choose foods that are better for your health more often.
We would like to remind you about salt intakes. The higher they are the higher persons blood pressure will be. It is recommended to include not more than 2,300 mg of sodium in your healthy diet. This amount of sodium is found in one teaspoon of salt. Lots of sodium comes from processed foods, for example ham or canned soup. So instead if sodium-rich foods choose the ones with much potassium ( it reduces the effects of salt on blood pressure). Leafy green vegetables, root vegetables and fruits such as oranges, bananas, cantaloupes and melons are rich of potassium.
To sum up, healthy eating will simply contribute to your health. So find the balance between the food you take and physical activity and do not forget to get the most nutrition out of your calories.