We all need a balance of
Carbohydrates, proteins, fats, fiber, vitamins, and minerals to sustain a
healthy body. Healthy eating is not about strict nutrition philosophies,
staying unrealistically thin, or depriving yourself of the foods you love. It
is about having more energy, feeling great, and keeping you healthy.
Healthy eating is also learning how
to “Eat smart”. It’s not just what you eat, but how you eat. Paying attention
to what you eat and choosing the right foods that are both nourishing and
enjoyable helps support an overall healthy diet.
All these can be achieved by
learning some nutrition basics and incorporating them in a way that works for
you. Choose the types of foods that improve your health and avoid the types
that raise your risk for such illnesses as heart disease, cancer, and diabetes.
Expand your range of healthy choices to include a wide variety of delicious
foods.
Tips on Healthy Nutrition
• Eat enough calories but not too
much: Maintain a balance between the calorie
you eat and the calorie you use up, that is, do not eat more food than your
body uses. The average recommended daily allowance is 2,000 calories, but this
depends on your age, sex, height, weight, physical activity and work.
• Keep moderate Portions; especially high calorie foods rich in sugar and
carbohydrate. Do not order or dish out large portions.
• Eat a wide variety of food: Eating healthily is an opportunity to expand your range of
choices by trying different foods especially vegetable, whole grains, or fruits
that you don’t normally eat.
• Drink more Water: Water is a vital part of a healthy diet. Water help flush
our systems, especially the kidneys and bladder of waste products and toxins.
• Eat plenty of fruits, vegetable,
grains, and legumes: Foods high in complex carbohydrates,
fiber, vitamins, and minerals are low in fats and free of cholesterol. Try to
get fresh one.
• Limit sugary foods, salt and
refined grain products: Refined
sugar is one of the bad carbohydrates. Salt itself is not bad, but taking too
much of it is risky to your health.
• Get Moving: A healthy diet improves your energy and feeling of
well-being while reducing your risk of many diseases. Including regular
physical activity and exercise will make any healthy eating plan work even
better.
• One step at a time: Establishing new food habits is much easier if you focus on
and take action on one food group or food fact at a time.
• Take time to chew your food: Chew your food slowly, savoring every bite.
• Avoid stress while eating: When we are stressed, our digestion can be compromised,
causing problems like colitis and heart-burn. Avoid eating while working,
driving, arguing, or watching television. Create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry. You may really be
thirsty, so try and drink a glass of water first. Eating just enough to satisfy
your hunger will help you remain alert, relaxed and feeling your best.
• Eat early, eat often: Starting your day with a healthy breakfast can
jump start your metabolism, and eating the majority of your daily calorie
allotment early in the day gives your body time to work those calories off.
Also, eating small, healthy meals throughout the day, rather than the standard
three large meals, can help keep your metabolism going
