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Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are
overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood
pressure, osteoarthritis, and certain cancers, increase significantly.
EASY STEPS TO A HEALTHY DIET
Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains,
legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.
VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a
healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose
from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes,
and squash, and red vegetables like red peppers and tomatoes.
FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar.
(Unless you make the juice yourself.)
WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed
such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber.
Fiber can help reduce your risk of diabetes, heart disease, and cancer.
LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in
protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber.
Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.
LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide
protein.
LOW-FAT MILK PRODUCTS* – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of
diabetes and help build strong bones, reducing your risk of osteoporosis.
There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars,
alcohol, and some fats, contribute to diseases and poor health.
SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as
some foods contain sugar that may surprise you.
ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions
including some types of cancers.
FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.
Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)
Polyunsaturated fats (safflower, sesame, sunflower seeds)
These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.
Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.
Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed
foods like frozen dinners and some canned food. Always check food labels before purchasing.
Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils,
shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food
labels, make sure the ingredients do not include hydrogenated fats.
Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple
changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy,
far outweigh any inconveniences you may experience.
overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood
pressure, osteoarthritis, and certain cancers, increase significantly.
EASY STEPS TO A HEALTHY DIET
Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains,
legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.
VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a
healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose
from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes,
and squash, and red vegetables like red peppers and tomatoes.
FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar.
(Unless you make the juice yourself.)
WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed
such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber.
Fiber can help reduce your risk of diabetes, heart disease, and cancer.
LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in
protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber.
Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.
LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide
protein.
LOW-FAT MILK PRODUCTS* – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of
diabetes and help build strong bones, reducing your risk of osteoporosis.
There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars,
alcohol, and some fats, contribute to diseases and poor health.
SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as
some foods contain sugar that may surprise you.
ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions
including some types of cancers.
FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.
Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)
Polyunsaturated fats (safflower, sesame, sunflower seeds)
These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.
Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.
Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed
foods like frozen dinners and some canned food. Always check food labels before purchasing.
Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils,
shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food
labels, make sure the ingredients do not include hydrogenated fats.
Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple
changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy,
far outweigh any inconveniences you may experience.
| WHAT IS A HEALTHY DIET? (Chris Chenoweth) |
There is so much information about what is healthy and nutritious these days that it is very difficult to sort out
the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to
your current diet. If you think it is just too much trouble to make some simple changes to improve your family’s
diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making
the difference between poor health and good health.
the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to
your current diet. If you think it is just too much trouble to make some simple changes to improve your family’s
diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making
the difference between poor health and good health.
Nutrition...
Infostore Comments:
This article is typical of those found on many sites around the Internet. In general it gives good advice but is a little dated. Most
authorities now agree that the ‘dangerous’ components added during food processing are refined sugars, trans fatty acids
(hydrogenated fat), and artificial colourings and preservatives.
Some minor points of disagreement with the article:
Canned Fruit: Stay away from canned fruit, for the same reasoning that the author states for avoiding processed fruit juice.
Alcohol: Certain alcoholic drinks do provide health benefits e.g. red wine. However, pure alcohol in general is devoid of any
nutritional substances, and is hence considered ‘empty calories’. If not used immediately for fuel, it is stored as body fat.
Low Fat Produce: Recent research suggests that there is a greater risk of weight gain and heart disease from low fat dairy
products, than from full fat alternatives.
Saturated Fat: For decades, we've been told that saturated fats - especially animal fats - are the cause of today's chronic
diseases. We feel there is little risk from saturated fats providing they are obtained from natural sources, e.g. certain nuts, organic
meat, fish. Indeed, fish oils should be essential components of any healthy diet. So a brief bit of evidence…..
A study published in the Journal of Clinical Nutrition showed that women with heart disease improved their condition by eating
saturated fats. It also revealed that saturated fats boosted their HDL (good cholesterol) and lowered triglycerides (blood fat). Just
the opposite of what mainstream medicine claims to be true.
Saturated fats are an important part of our overall fat intake. Every cell in our bodies needs some saturated fat to stay healthy. So
instead of fearing what man has eaten for millions of years ... enjoy. But if you do choose to eat eggs, meat, and dairy, in
particular, choose products that are organic and come from animals raised on their natural diet - like grass-fed beef. And if you
really want to reduce your risk of heart disease, avoid sugar, refined carbohydrates, and the ubiquitous vegetable (trans fat) oils.
(Note: we will be providing a downloadable report on Saturated Fat in the near future).
We fully agree with the final paragraph, switching to a healthy diet rich in organic, natural, and fresh produce is not difficult to
achieve. For further guidance on healthy eating why not check out The Food Consultant. If you would like to really understand
food and nutrition please let us know of your interest through our Enquiries Form.
Other recommended approaches to a healthy diet - Common Sense Diet, Metabolic Typing, the Hay Diet.
This article is typical of those found on many sites around the Internet. In general it gives good advice but is a little dated. Most
authorities now agree that the ‘dangerous’ components added during food processing are refined sugars, trans fatty acids
(hydrogenated fat), and artificial colourings and preservatives.
Some minor points of disagreement with the article:
Canned Fruit: Stay away from canned fruit, for the same reasoning that the author states for avoiding processed fruit juice.
Alcohol: Certain alcoholic drinks do provide health benefits e.g. red wine. However, pure alcohol in general is devoid of any
nutritional substances, and is hence considered ‘empty calories’. If not used immediately for fuel, it is stored as body fat.
Low Fat Produce: Recent research suggests that there is a greater risk of weight gain and heart disease from low fat dairy
products, than from full fat alternatives.
Saturated Fat: For decades, we've been told that saturated fats - especially animal fats - are the cause of today's chronic
diseases. We feel there is little risk from saturated fats providing they are obtained from natural sources, e.g. certain nuts, organic
meat, fish. Indeed, fish oils should be essential components of any healthy diet. So a brief bit of evidence…..
A study published in the Journal of Clinical Nutrition showed that women with heart disease improved their condition by eating
saturated fats. It also revealed that saturated fats boosted their HDL (good cholesterol) and lowered triglycerides (blood fat). Just
the opposite of what mainstream medicine claims to be true.
Saturated fats are an important part of our overall fat intake. Every cell in our bodies needs some saturated fat to stay healthy. So
instead of fearing what man has eaten for millions of years ... enjoy. But if you do choose to eat eggs, meat, and dairy, in
particular, choose products that are organic and come from animals raised on their natural diet - like grass-fed beef. And if you
really want to reduce your risk of heart disease, avoid sugar, refined carbohydrates, and the ubiquitous vegetable (trans fat) oils.
(Note: we will be providing a downloadable report on Saturated Fat in the near future).
We fully agree with the final paragraph, switching to a healthy diet rich in organic, natural, and fresh produce is not difficult to
achieve. For further guidance on healthy eating why not check out The Food Consultant. If you would like to really understand
food and nutrition please let us know of your interest through our Enquiries Form.
Other recommended approaches to a healthy diet - Common Sense Diet, Metabolic Typing, the Hay Diet.
The Gaia Infostore
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