Healthy Eating

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success  

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of exercise as a food group in your diet.

Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.  Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat 

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better. 

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.

Water—a vital part of a healthy diet

Water makes up about 75% of our bodies and helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches.
Caffeinated beverages, in particular, actually cause the body to lose water. Fresh fruits and vegetables, on the other hand, contain plenty of water and can help with hydration, especially when you are looking for an alternative to your eighth glass of water for the day.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients.
• Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber: An essential component of a healthy diet

Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.
The two types of fiber are soluble and insoluble.

• Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
• Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.
Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Here are some guidelines for including protein in your healthy diet:
Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Complete, incomplete and complementary proteins

• A complete protein source—from animal proteins such as meat, poultry, fish, milk, cheese and eggs—provides all of the essential amino acids.
• An incomplete protein—from vegetable proteins like grains, legumes, nuts, seeds and beans—is low in one or more essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide all of the essential amino acids your body needs. For example, rice and dry beans are each incomplete proteins, but together they provide all of the essential amino acids.
• Do complementary proteins need to be eaten in the same meal?  Research shows that your body can combine complementary proteins that are eaten within the same day.
• Why are complete and complementary proteins important? Complete and complementary proteins that provide all of the essential amino acids will fill you up longer than carbohydrates because they break down more slowly in the digestive process.

Healthy eating tip 8: Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Great sources of calcium include:

• Dairy products, which come already fortified with vitamin D.
• Dark green, leafy vegetables, such as kale and collard greens
• Dried beans and legumes

Top 5 Myths about Drinks

1.	Diet Pop is healthier than Regular Pop One can of regular pop contains about 135 kilocalories whereas a can of diet pop contains less than 10 kilocalories; some even contain zero kilocalories. Therefore, it is true that diet pop contains fewer calories. However, it is rather difficult to agree that diet pop is "healthier" as there is really nothing healthy about artificially colored and flavored water.
2.	It is less fattening to drink juice than milk Many people are surprised to learn that a glass of juice contains more calories than a glass of one percent milk. Even two percent milk has only 10 kilocalories more than a glass of fruit juice, which has 120 kilocalories! While juice contains mostly sugar and some vitamins, milk has more nutrients such as protein, calcium, potassium and Vitamin D.
3.	All bottled waters such as sparkling water, tonic water, flavored water, and mineral water are WATER Yes, plain bottled water is water and is calorie-free. Some flavored waters are made with water and real juice. However, many flavored waters are flavored with artificial sweeteners and contain little juice. Tonic water, for instance, has 125 kilocalories per serving. Hence, always read the label and check the ingredient list. If you drink bottled water instead of tap water regularly, make sure it contains fluoride.
4.	Drinking wine instead of beer won't make a beer-belly It is a common misconception that wine contains fewer calories than beer. It is simply not true. One glass of wine (five ounces) contains about 130 kilocalories whereas one bottle of beer (12 ounces) has about 150 kilocalories. Therefore, wine contains more calories on a per-ounce basis. As a general rule, the sweeter the wine, the more sugar and calories it contains. By the same token for hard liquor; the higher the proof, the higher the calories. Remember this next time when you are contemplating a second helping of alcohol: calories from alcohol tend to be stored as fat in the abdomen. So, if you drink alcohol on a regular basis (regardless of the kinds of alcohol), watch out for the beer-belly!
5.	Coffee is the main source of caffeine Friends have often told me that they quit drinking coffee for the sake of their hearts. Little did they know that the can of pop in their hands has caffeine, too! Caffeine is widely found in tea and canned drinks. Some drinks, such as Jolt and Red Bull, contain as much caffeine as coffee! In general, there is no harm to your health if you drink coffee in small to moderate amounts. However, it is advised that people with high blood pressure and pregnant women limit their caffeine consumption.

4 Breakfast Items To Avoid

1. Carrot Cake Muffin
   Perhaps the word "carrot" make it sound like a healthy breakfast item, but most commercial carrot cake muffins are high in fat and calories. One serving of this favorite breakfast muffin from a coffee chain store contains a whopping 680 kilocalories and 40 grams of fat! Indeed, most muffins and scones are high in fat. Scones, in particular, usually contain trans fat as well.
2. DoughnutsDoughnuts are fried breakfast foods. If you do not eat french fries for breakfast, why would you eat fried doughnuts? One piece of glazed doughnut from a doughnut chain store contains 200 kcal of empty calories with precious few nutrients. What is worse is that it contains four grams of trans fat per serving. That is already two times more than the recommended amount of trans fat a day. Doughnuts with fillings contain even higher amounts of calories and trans fat, so stay away from this breakfast treat!
   
3. Frozen Waffles Similar to doughnuts, frozen waffles are another example of empty calories when it comes to breakfast foods. Most store-bought frozen waffles are basically refined grain combined with refined sugar and trans fat, lacking health-promoting vitamins, minerals and fiber. Most people add syrup and margarine on their breakfast waffles, hence adding even more calories and fat. Not a smart choice to start your day!
   
4. McDonald's Deluxe BreakfastWith such breakfast items as scrambled eggs, hash browns, sausages, pancakes and dressing and syrup, this deluxe breakfast contains a shocking 1,120 kcal and 61 grams of fat! With that much fat, it is like swallowing 13 teaspoons of vegetable oil in one setting! What is more shockingis that this breakfast item at McDonald's contains 11 g of trans fat, that is is 5 times more than the daily recommended amount of trans fat!

The recommended daily intake for dairy is three servings a day and whole grains is at least three servings daily. If you do not normally eat these foods for lunch or dinner, it is easier to include these items in breakfast. Hence, choose whole grains such as whole wheat bread, whole grain cereals or oatmeal if possible. In addition, include a serving of dairy such as low-fat milk or low-fat yogurt, which is rich in protein, calcium and potassium. In general, try including at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.

Top 5 Healthiest Foods - picked by Dietitians

SalmonHands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild. Soy Soy products are great substitutes for animal products. I love cooking tofu with various tasty Asian sauces and also enjoy drinking soy milk. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer as well as osteoporosis. Greens Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits! Berries Berries by far are my favorite fruits! They are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare - just wash and rinse - no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish. Whole Grains Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains - that's 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word "whole" when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake. How much vitamin C do you need in a day? What does vitamin C do to the body? Why do we need vitamin A and C? Is taking Vitamin C good for you?