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Healthy Eating07

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Good nutrition is the very foundation of healthy eating and good health. Choosing the proper foods and understanding their importance is vital to healthy eating. A healthy diet must provide the proper balance of the four essential macronutrients, (water, carbohydrates, protein, and fats) along with a rich supply of vitamins, minerals and other micronutrients (antioxidants and phytochemicals). Foods must also be free of harmful additives and prepared in a way that does not destroy it’s nutrients or create other harmful substances. Avoiding overly processed foods is essential to healthy eating. Foods containing ANY amount of trans-fats or high fructose corn syrup MUST be avoided entirely! Read the ingredient list on the label not just the nutrition values. Supporting the proper foods with supplements can also aid in achieving good health.

I follow 5 basic nutrition strategies for healthy eating:

  1. Eat High-Fiber Low-Glycemic Foods:
    “Low-glycemic foods” are carbohydrates that breakdown slowly, releasing sugar into the bloodstream gradually rather than all at once. These foods almost always contain fiber. The fiber is what is mostly responsible for slowing the absorption of the sugars. These foods can provide “long-lasting” energy. Most vegetables (especially dark green), most fruits, whole-grains and nuts are “high-fiber, low-glycemic”. For optimal health, get your grains intact from foods such as whole wheat (whole-grain) bread, brown rice, whole-grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur.
  2. Eat More Protein:
    Your body requires more energy (calories) to process protein than it does carbohydrates. Eating more protein can increase your metabolism, thereby increasing your body’s ability to burn fat. Protein is necessary for your body to build muscle, and building more muscle increases your ability to burn fat. Good options include eggs, low-fat or no-fat dairy products, lean meat, poultry, seafood and whey protein supplements. times). Nuts and legumes are also excellent sources of protein; plus you get the added benefit of fiber, vitamins, and minerals. Legumes include black beans, red beans, pinto beans, navy beans, garbanzos, and other beans that are usually sold dried.
  3. Eat Frequent Small Meals Throughout The Day:
    Eat 6 smaller meals per day, rather than 2-3 larger meals. This will ensure that you will supply your body with the necessary nutrients to build muscle and burn fat while increasing your metabolic rate. It will also supply a constant stream of energy to prevent fatiguing early and prevents the body from kicking into “starvation mode”. If this happens, your body will burn muscle for energy increasing your body fat stores as well as slowing down your metabolism.
  4. Eat Balanced Meals:
    I eat lots of chicken and fish plus an occasional serving of lean red meat. I love my salads and veggies. Beans, brown rice and whole-wheat pasta are my side dishes. I snack on fruits and nuts and even use them to top whole-grain cereals and yogurt. I drink fat free milk everyday which I use also in “smoothies”. My meals are simple and nutritious. I balance my meals by making sure I’m eating plenty of protein and fiber in each meal.
  5. NEVER SKIP BREAKFAST:
    This is the one meal you cannot afford to miss! Jump start your day with a high-fiber, high protein meal containing complex carbohydrates, avoiding simple (sugary) carbohydrates which trigger hunger and sleepiness a few hours later. Choose whole-grain cereals that are loaded with fiber and protein instead of sugar (i.e. Kashi Go Lean ® or Oatmeal). Top with fat-free milk or soy milk and sliced almonds. Sweeten with blueberries or strawberries for a boost in disease fighting antioxidants. “Smoothies” are great for breakfast too!


 

 

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The information on this web site is provided as a public service only.
Randy Pollak is not, nor does he claim to be, a doctor, a nutritionist, nor a dietitian.  The only safe diet or fitness plan is the one you discuss with your personal physician. The information on this web site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem. 
Please consult your health care advisor about your health care concerns. 
All rights reserved, 2001

 

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