meanne2007 wrote:13 Keys to a Healthy Diet
can I ask, did you write this or is it quoting another source? where did you get your information, I'm curious.
Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.
that is a very good point. BUT - a wide variety of WHOLE foods. Whole foods meaning - as they grew in the ground, not processed, canned, frozen, baked, salted, sugared, etc. Cause you can eat a wide variety of junk and get the opposite effect.
Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.
I agree with most of that except the low-fat dairy and meats. We eat very little meat and NO dairy foods. The meat we do eat is grass fed (not grain) bison, chicken, and eggs or wild fish. I've read and watched things on low-fat dairy that say they are even worse than the high fat versions. Read the labels - they are higher in concentration of lactose (sugar in milk) than the full fat milk products. So you're just swapping out fat for sugar. Good substitute - not for me. Other reasons too.
You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.
You may also find that cutting down on the cheeseburgers and junk and eating more healthy foods - you'll actually not want the junk any more. I used to crave sugary things. I pretty much stopped eating baked goods, no coffee, no desserts loaded with sugar (mostly no desserts at all) and I was a dessert fiend. Now I almost never want them, even if they are right in front of me. I'm usually eating cake when it is given to me at a birthday party and I don't want to appear impolite so I eat it. At home our usual treat is dark chocolate - which actually has benefits like antioxidants too. We might have 2-3 small squares of a bar once a week.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.
agreed. I even introduced Rob to new vegetables and he was vegetarian for 12 years. He never had kale or Swiss chard before he met me - know he choose not to get enough of them.
The following basic guidelines are what you need to know to construct a healthy diet.
based on who's recommendations? I agree with some and disagree with some and I'd love to know your source so I can research more.
1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
Yes most people don't get nearly enough fiber. In China the average person gets over 30-40g of fiber a day or more, in North America the average is under 15g. Many don't even get half of what they need. That is evident by the amount of laxatives in drug stores. Or they take crap like Metamucil - when all they need to do is eat veggies and beans!
2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.
4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
It's not just fat and cholesterol in meat - it's hormones and antibiotics that are given to them so they can eat grain instead of grass and get bigger faster. 100 years ago it took 5 years to grow a full grown cow - now it takes 15 months. Is that natural? I say not. They feed the cows corn cause they grow faster - but more than 9 months of eating corn makes their stomachs bloat and unless they give them antibiotics they get sick and die. Hormones also to dairy cows so they produce more milk. I don't have the stats but suffice to say that the output of an average cow today is something like 5 times that of 50 years ago. Same with chickens.
Think that doesn't affect people? Why are people becoming resistant to antibiotics in hospitals? So you get sick and the medicine you need doesn't work cause your body built up an anti-body against it already. Or how about the average age of when girls start the menstrual cycle? Used to be like 15-16, 100 or so years ago. Now girls under 10 and as young at 6-7 are going through puberty. Do you know that the longer you have your cycle (how many years) the more at risk you are for breast cancer? Also - if they are starting earlier - are they menopausing earlier too? Perhaps - so what if all women go through the change by 30-35? Women aren't even getting married until 35 now. so there goes the child bearing population. Although - good be a good thing to slow down population growth for a while.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
Many fast foods? try all. anything hydrogenated is bad IMHO. Canola oil isn't great either - I forget why. I think it does rancid? And never cook with olive oil - only use it unheated. It breaks down when you heat it. Try coconut oil - is now being promoted as the healthy oil despite some bad press years ago. It actually has many healing properties.
7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
added salt in foods can raise cholesterol too. Most things in packages have tonnes of added salt. Cook your own, make your own soup stock. One can of soup can have as much at 1500mg of sodium!
9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
I agree with variety but not for the last reason. Eat organic produce and meat and avoid the pesticides altogether. Also wash them with a good veggie rinse to get any residue. Not only are organic veggies chemical free - they are better tasting and usually have exponentially more nutritional value. I saw a chart that got me to switch and it showed a comparison from commercially grown spinach to organic. The organic had something like 10,000 times more iron that the other stuff. I want to put the best fueling foods into my body - the commercial is basically almost empty of nutrients - not to mention taste and full of chemicals.
Why is that so you ask? Likely because organic farmers still rotate their crops and leave a field open for a season like old-time farmers used to do. That gives the soil a chance to recover and have more nutrients to put into the next crop that's planted. Commercial farms don't do that, they just pump in chemicals to make stuff grow bigger, kill bugs, etc.
10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you choose not to get the optimal amount from foods, take supplements.
this is where I'll vehemently disagree. Dairy foods are the worst source of calcium for several reasons, do your research of you don't believe me:
a) dairy foods are acid forming in the body, so the liver has to neutralize them before processing. The liver does that by taking calcium from your bones (being the most alkaline thing in your body). The result is a net loss of calcium out the other end. If you measure the calcium in a glass of milk - then in the urine that comes out afterwards - there will be more calcium in the urine than the glass. Studies world wide have shown that countries that consume the highest amount of dairy foods - have the highest rates of osteoporosis. My sources: The China Study (by T. Colin Campbell), Dr, Fuhrman, Dr. McDougall.
b) there are much better sources of calcium that is more digestible by the body. Namely, dark leafy greens, sea weed, sesame seeds. If you eat only a handful of raw, untoasted, unsalted sesame seeds a day - you will meet your requirement for calcium.
c) supplements are an isolated nutrient. Your body cannot process that well so you have to take high amounts just to get any digested. Not to mention they are also acid forming - so back to problem (a) above, net loss calcium. Your body is designed to process whole foods - not one nutrient at a time. As you've said below.
11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.
12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.