Nutrition Part I

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Nutrition Part I

Post  Admin on April 21st 2011, 3:27 pm

What kinds of foods are you guys eating right now that you know is unhealthy?

Unhealthy Foods
  • Battered and deep fried foods
  • Hamburgers
  • French fries
  • Sugary sodas
  • Processed lunch meats
  • Greasy snack chips
  • White bread and refined pasta
  • Most canned spaghetti and ravioli
  • Sugary breakfast cereals
  • Frozen fried chicken, fish sticks and corn dogs


Healthy Foods
  • Green and brightly colored vegetables
  • Dark leafy greens and lettuce
  • Fresh fruits and berries
  • Lean turkey and chicken
  • Nuts, dried fruits and healthy snacks
  • Whole grain breads and pasta
  • Healthy cooking oils like canola and olive oils
  • Grass fed beef and bison
  • Cold water oily ocean fish
  • Low fat milk or soy beverages
  • Nuts, seeds, and legumes


Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. It's about feeling great, having more energy, and keeping yourself as healthy as possible. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression.

Remember that list we had last time about leading causes of death and exercise? Well guess which ones are effected by your eating habits?

1. Heart disease
2. Cancer
3. Stroke
4. Chronic lower respiratory disease
5. Accidents (unintentional injuries)
6. Alzheimer's disease
7. Diabetes

ANSWER: Heart disease, cancer, stroke, and diabetes!

Now we're going to get into tips that will help us balance what we eat and help overall to have a healthier diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change.

SIMPLIFY!
Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Gradually, your diet will become healthier and more delicious.

START SLOW!
Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

EVERY CHANGE MATTERS!
Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Admin
Admin

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