Healthy Eating ? A Few Easy Tips for Planning A Healthy Diet ...

by Pat Hanavan on November 13, 2012

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient.

Healthy eating is not all about sticking to strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you really love to eat. Instead, it?s about feeling great, having a lot more energy, stabilizing your mood, 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. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet. Your food and physical activity choices each day affect your health ? how you feel today, tomorrow, and in the future.

1. Eat a variety of nutrient-rich foods.You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables (Try to eat a rainbow of fruits and vegetables every day and with every meal?the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants?and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day); dairy products; and meat, poultry, fish and other protein foods.
2. It?s not always about what you eat; it?s how you eat your food. A couple strategies for this can range from eating with others whenever possible, if you tend to eat alone in front of a TV or computer you will tend to mindlessly over eat. Eat breakfast and eat smaller meals throughout the day, eating 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. And finally try and avoid eating at night, try eating dinner earlier in the night eating only when you?re most active and giving your digestive system a long break each day.
3. Moderation is key!! People think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. How do you know how much moderation really is? Well that really depends on you and your overall eating habits. The real goal of healthy eating is to develop a diet that you can maintain for life. So try to think of moderation in terms of balance. We all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
4. Think of water and exercise as a form of a food group. Water is a huge key in dieting because it has so many values. Water helps flush your body of waste products and toxins. Also people constantly mistake being thirsty for being hungry, so when you think you?re hungry drink a glass of water first and then see how you feel. How much water you need depends on your lifestyle but the adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. ?Exercise is a great way to lose weight, get healthier, and feel better about you. Find something active that you like to do and add it to your day. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Source: http://if-fit.com/crossfit-blog/healthy-eating-a-few-easy-tips-for-planning-a-healthy-diet/

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