| Healthy Eating for Weight Loss and Dieting | ||
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How often have we heard “you are what you eat”? Years of research have proven this statement to be very true. The best diet for a healthy, vibrant life, and for prevention of future health problems, is a | |
| balanced, varied diet that is low in fat, high in fiber, with an emphasis on fruits and vegetables. | ||
| It goes without saying that it is very important to maintain a healthy weight, depending on your sex, age and height. Excess weight has been linked to many health problems, including cardiovascular disease, high blood pressure, diabetes, cancer and other diseases. People should eat moderately, following the guidelines of the Food Guide Pyramid. | ||
| No food should be considered “forbidden,” but fats | ||
| and sweets should be eaten sparingly. Meals should not be skipped, as this can lead to “binging” on unhealthy foods. |
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| Your diet should consist of a variety of nutrient-rich
foods, in the proportions set out in the Food Guide Pyramid. Any eating plan
that advocates eating one food to the exclusion of others is probably not
nutritionally sound. It is especially important to eat the minimum amount of
servings of each food group on the Food Guide Pyramid, especially whole
grains, fruits and vegetables. Fats should be limited to 30% of your daily intake. Remember that there are good fats and bad fats. Good fats, which are present in olive oil and canola oil, along with omega-3 fatty acids found in fish, are essential for hormone regulation, metabolism, healthy cholesterol levels and overall cardiovascular health. Fruits and vegetables are nature’s secret for vibrant health. They contain vitamins, minerals, antioxidants and phytonutrients that regulate all of the body’s functions, help the body heal and ward off diseases like cancer and heart disease. They also contain fiber and a high water content, which keep the bowels regular and healthy and help eliminate toxins. Whole grain foods also contain a lot of fiber, helping to bulk up the stool and move toxins out of the body. They create a feeling of fullness and satiety, resulting in a lower calorie intake. Daily intake of garlic, onions and cruciferous vegetables also helps to lower the risk of many diseases. Nuts, which are rich in phytonutrients and good fats, should also be consumed on a daily basis. Low-fat dairy products are essential for bone health. Bacteria in yogurt is extremely beneficial for maintaining the proper bacteria balance in the intestines. Many people do not realize that consumption of the beneficial bacteria found in yogurt can actually boost the immune system, aiding the body in fighting viruses and other diseases. Foods that contain potential carcinogens should be limited. For example, try to avoid smoked and salted luncheon meats and other similar types of foods that contain nitrates. Barbecued, well-done and fried meats should be limited as well, as they contain carcinogenic substances on their surfaces, which are formed when meat is cooked at high temperatures. It is very important to keep the body hydrated with eight glasses of water a day. Try to avoid or limit caffeine and sugary soft drinks. Healthy alternatives include green tea or 100% fruit or vegetable drinks. While excessive use of alcohol can be detrimental to health, one glass of red wine per day has been shown to be beneficial for cardiovascular health and for its antioxidant properties. |
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