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Eight Guidelines for a Healthy Diet
by Ruth Taylor
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Overview
A healthy diet is one that will allow you to eat until you are satisfied, that is full of good nutrients and vitamins. A healthy diet should not be a passing phase or a short-term goal. Rather, a healthy diet helps you and your family to feel energized and well, and it should be a life-long habit.
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Eat Your Veggies
Vegetables are full of phytonutrients, or phytochemicals, which are organic components found in both fruits and vegetables. Phytonutrients are also found in legumes (beans), nuts and tea. A study from the Journal of American Medical Association from 1995 shows that every three servings of fruit and vegetables that you enjoy each day reduces your risk of stroke by 22 percent.
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Fruit Is Important, Too
Instead of buying junk food when you get hungry mid-morning or afternoon, pack a piece of fruit. Low in fat and calories, yet high in fiber, you will feel satisfied without ruining your healthy diet plan. Choose fruits that are in season for the best flavor and highest nutritional value. Frozen fruit is a good option if you like to make smoothies, since the fruit in them is packed at its peak. Aim for at least three servings a day of fruits and vegetables.
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Drink Plenty of Water
Good hydration is essential for your body to function well since the human body is mostly water. Every day you lose about 8 cups of water just by breathing, sweating and going to the bathroom. Choose water over soda or even calorie-filled juice to really cleanse your body and feel refreshed.
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Choose Whole Grains
Take advantage of the complete grain goodness that whole grains and whole-grain products give you. According to the Whole Grains Council, eating two and half servings of whole grains each day reduces your risk of cardiovascular disease by almost 25 percent. Try brown rice instead of white, or experiment with grains such as barley, spelt, quinoa and millet.
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Eat More Often, Not More
Eating several small meals throughout the day can help you to curb your appetite and avoid overeating. The key is to keep an eye on portion size and to choose foods like vegetables, fruits and lean proteins.
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Read Food Labels
The next time you are at the grocery store, take a minute to read what is on the label of the product you are buying. You will probably be surprised to find a long list of ingredients that you may not even recognize the names of. A good rule of thumb is that the shorter the ingredient list is, the better it is for you. While you are reading the food label, check the sodium, fat and calorie content as well.
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Always Eat Breakfast
You have heard it said that breakfast is the most important meal of the day. That's because it will help start your metabolism in the morning and stave off hunger pains later in the day. Choose a food you like, either a whole-grain breakfast cereal or a lean meat or fruit, and plan ahead so that you don't feel rushed in the morning.
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A Rainbow on Your Plate
Feeling a bit overwhelmed? Save yourself time and trouble, all while ensuring that you make the healthiest choices possible by making sure you have a variety of colors on your plate. That means that by buying and preparing a variety of vegetables, whole grains and lean meats, your plate and diet will never be monochromatic or boring, but will allow you to eat healthy and feel good.
