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Healthy Diet Tips
It seems with all our advances today, people are busier than ever. Most Americans today claim they have no time to eat healthy. Unfortunately, not eating a healthy diet is negatively impacting our health.
The World Health Organization ranks the United States 34th in overall health among the nations. Our poor diet in America is linked to Heart Disease, Cancer, Type II Diabetes, and a host of other maladies.
Eliminate as many fried foods as possible. It is always better to bake, broil, steam or grill. The more fruits and vegetables you can get into your diet the better.
Avoid white flour. Stay away from pastas, white breads, processed foods. You may replace with flourless bread, ezekiel bread, millet bread, or rice bread. A good alternative to pasta is brown rice, which contains fiber and vitamins.
Limit your sugar intake. One can of soda contains 10 teaspoons of sugar. Also drinking soda on a regular basis leaches the calcium from your bones and can cause osteoporosis. Sugar is found in many breakfast cereals, salad dressings, cookies, cakes and candies, so please read the labels. Many fruit drinks that appear healthy contain a small amount of fruit juice with a high content of corn syrup. Type II Diabetes is on the rise due to increased sugar intake in the American diet. Studies show that changes in diet and exercise can decrease your risk of diabetes and also improve your health more than medication.
Avoid diet sodas and artificially sweetened foods. These products may help you cut calories, but they are not healthy. The ingredient aspartame, in artificial sugars has been linked to causing cancer.
Eat healthy fats. Choose 100% pure virgin olive oil. Studies show that olive oil contain mostly monounsaturated fats, which can help lower blood cholesterol better than a low-fat diet. Raw almonds are a good source of fat as well as avocados.
Eat healthy protein. Fish, tuna, salmon (contains omega 3 fatty acid), chicken, turkey, eggs, and small amounts of red meat.
Avoid eating after 7 p.m. Your metabolic rate is higher during the day than it is in the evening. In the evening your metabolism becomes sluggish. If possible, try to eat your main meal at lunchtime, so more calories are burned than are converted to fat.
Never skip breakfast. The old saying "breakfast is the most important meal of the day" is so true. A good balanced breakfast gets you and your day off to a great start. After sleeping all night our bodies need to re-fuel in the morning to give us energy to start our day.
Cut down on caffeine. Caffeine gives you quick high and then a low. It is a stimulant of the central nervous system and when discontinued needs to be done gradually so you don’t endure side effects. It is better to get your body used to natural foods and drinks. Some alternatives are herbal teas, fresh lemonade and always be sure you drink plenty of water every day.
Know that diet is a way of life.
Diet is a lifestyle change, which needs to be practiced daily.
Make only a few changes at a time. By not making all your
dietary changes at one time, it will allow you to adhere to your
new plan and make it manageable. As you progress, you can add
more changes.
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