Nutrition and Healthy Eating Habits
Healthy eating habits consists of eating a wide variety of foods.
Fruits, vegetables, grains, and legumes are foods high in complex carbohydrates,
fiber, vitamins, and minerals, low in fat, and free of cholesterol. These should make up
the bulk of the calories you consume. The rest should come from low-fat dairy
products, lean meat and poultry, and fish.
Try to maintain a balance between calorie intake and calorie expenditure, i.e don't eat
more food than your body can utilize.or you will gain weight. The more active you are, ,
the more you can eat and still maintain a healthy balance.
You don't have to give up your favorite foods. As long as your overall diet is balanced
and rich in nutrients and fiber, there is nothing wrong with an occasional (preferable
home-made) cheeseburger. However, make sure you limit how frequently you eat
these foods, and eat only small portions of them.( do not supersize)
Healthy eating provides you with an opportunity to expand your range of choices by
trying foods,especially vegetables, whole grains, or fruits, that you don't normally eat. A
healthy diet consists of a variety of foods.
(View Food Pyramid)
1 Eat plenty of high-fiber foods: fruits, vegetables, beans, and whole grains. These are
the "good" carbohydrates, nutritious, filling, and relatively low in calories. They should
supply the 20 to 30 grams of dietary fiber you need each day. These foods also provide
important vitamins, minerals, and phytochemicals (plant chemicals essential to good
2 Include green, orange, and yellow fruits and vegetables such as broccoli, carrots,
cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may
help protect against developing certain types of cancer and other diseases. Eat five or
more servings a day.
3 Limit your intake of sugary foods and efined-grain products such as white bread,
and salty snack foods. Just one daily 12-ounce can of soda (160 calories) can add up
to 16 pounds over the course of a year.
4 Cut down on animal fat. It is rich in saturated fat. Choose lean meats, skinless
poultry, and nonfat or low-fat or nonfat dairy products.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most
processed foods in the supermarket and in many fast foods. if possible, cut out
processed foods from your diet entirely.
6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or
canola oil for butter or stick margarine.
7 Keep portions moderate, especially of high-calorie foods. Choose a starter instead
of an entrée, split a dish with a friend, and don’t order supersized anything.
8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found
only in animal products, such as meats, poultry, dairy products, and egg yolks.
9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same
foods day in, day out. Eating a wide assortment of foods helps to ensure that you will
get all the necessary nutrients.
10 Maintain an adequate calcium intake. Calcium is essential for strong bones and
teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If
you can't get the optimal amount from foods, take a Calcium supplement.
11 Get your vitamins and minerals from foods, not from supplements. Supplements
cannot substitute for a healthy diet, which supplies nutrients and other compounds
besides vitamins and minerals. Foods also provide the "synergy" that many nutrients
require to be efficiently used in the body.
12 Maintain a desirable weight.
13 If you drink alcohol, do so in moderation: .One drink a day for women, two a day for
men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-
proof spirits. Excess alcohol consumption leads to a variety of health problems. And
alcoholic beverages can add many calories to your diet without supplying nutrients.
14 Drink 8 glasses of water a day. Water is one of the most essential elements to
good health . It is necessary for the digestion and absorbtion of food; helps maintain
proper muscle tone; supplies oxygen and nutrients to the cells; rids the body of wastes;
and serves as a natural air conditioning system.
Back to Nutrition
An Abundant LifeStyle - Your Guide to Health and Nutrition