What is a Healthy Eating Plan?

Healthy eating is important for everyone, from babies to the elderly. Learning to eat well is more than just eating a variety of foods so that your body gets the proper nutrients. It is also about enjoyment of foods and maintaining a healthy weight. Anyone can eat for good health. It involves 2 simple steps. First is to eat foods from all the different food groups. The second step is to eat a variety of foods from each group every day. Sounds simple. However so many people are not following a healthy eating plan. Busy lifestyles, availability of fast food, advertising and a lack of understanding of what healthy food is, all work against people trying for healthier eating. Unhealthy eating causes illness and weight problems. Type 2 diabetes is increasing dramatically and is directly linked to the increase in obesity. Heart disease and some cancers are also linked to obesity.

A study by the Medical Journal of Australia found that 56% of Australian adults are considered overweight or obese. This is a 61% increase in obesity since 1991 Un-treated obesity poses significant, even life-threatening health risks.

Everyone understands the importance of having car/home/ insurance. Have you considered the importance of nutritional insurance? This means eating the foods that will protect you against future disease, and understanding the benefits nutritional supplements can provide.

If you are currently not following a healthy plan you will be surprised that you are most likely not eating enough. You may need to increase the amount of food you consume.

Daily Food Suggestions

Fruit 2-3 serves, Vegetables 5-7 serves, Protein 3-6 serves, Whole grains 2-3 serves, Dairy 2-3 serves

Antioxidant Super Foods

Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.

1. Top your cereal with almonds or berries; add tomatoes to sandwiches, soups or stews; layer your whole grain bread sandwich with slices of peppers and fresh spinach.

2. Pack a snack bag of nuts, baby carrots, grape tomatoes, and bell pepper slices for a nutritious pick-me-up between meals.

3. Protein snack bars carry easily for quick energy and a tasty treat.

Calcium

Calcium is the super nutrient that keeps bones and teeth strong. Now research shows that low-fat dairy also helps people lose weight! The best sources of calcium come from the cow.

1. Start your day with a protein rich breakfast. Add a bowl of whole grain cereal topped with skim milk and fresh fruit for a breakfast of champions.

2. Snack on low-fat yogurt or cheese between meals for an energizing treat.

3. Calcium-fortified juices and cereals are excellent alternatives to meet your three-a-day requirement.

Fibre

Fibre does wonderful things for the body, from lowering cholesterol levels, keeping you regular, and perhaps preventing certain cancers. Grandma called it roughage and we need plenty of it each day.

1. Read food labels to find whole grain breads and cereals that provide three or more grams of fibre per serving. A bowl full of bran or high-fibre cereal is a great start to meeting your daily needs.

2. Eat whole fruits and veggies for a healthy dose of fibre. Aim for five to nine servings a day. Juices don't contain as much fibre as whole fruit.

3. Dried beans and lentils are loaded with fibre and protein, so add them to soups, stews, salads, eggs, and salsas.

Soy

Soy is a super nutrient and excellent source of protein. It can lower cholesterol, which can help prevent cardiovascular disease. 1. Tofu takes on the flavour of foods that it is cooked with. Try a stir-fry of colourful veggies and cubed tofu with a light Asian sauce for a quick meal. You can also find cereals at the store loaded with both soy and fibre. Serve with skim milk and you'll get three super nutrients for breakfast.

2. Take a soy protein bar for a quick snack or lunch during the day. Soy nuts are another great portable snack option.

Water

Most of us don't get enough of this precious stuff. As a result, we may look peaked and feel fatigued. Our bodies are composed of more fluid than anything else, so water is a vital nutrient for our well-being.

1. Fill up a 2 litre water bottle each morning and keep it with you for quick and refreshing drinks throughout the day.

2. Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, water, and herbal teas.

Never skip meals. It is important for your metabolism t eat 3 meals a day plus 2 snacks.

By following a healthy eating plan you will maintain your body in optimal fitness. You will decrease your risk of developing life style diseases. Your body will reward you by being in peak condition.

Cheryl Haining is a skin care, body shape and nutrition coach. She has her own successful business. Her mission statement is to ensure everyone reaches his or her optimum body shape, size and condition. Contact Cheryl at http://www.uloseweight.net or email her at [email protected] To learn how to create an income stream from home visit http://www.keybusinesstips.info

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news

UpperMichigansSource.com

YMCA's Annual Healthy Kids Day promotes nutrition, healthy living
UpperMichigansSource.com
MARQUETTE, Mich. (WLUC) - The YMCA of Marquette County held its annual Healthy Kids Day Saturday afternoon. The purpose of this nationwide YMCA event is to promote fitness, nutrition and to get kids making healthier choices. "As a YMCA we're all about ...

and more »

The Bozeman Daily Chronicle

School lunches should be about nutrition, not profit
The Bozeman Daily Chronicle
In interviews with the Chronicle, Burrows states that the school dropped out to compete with the fast-food options near the high school. School lunches shouldn't be about how much money they make or “breaking even,” it should be about providing ...


Sarasota Herald-Tribune

Nutrition employee named Sarasota school employee of the year
Sarasota Herald-Tribune
Sarah Woods, a Food and Nutrition kitchen manager at Gulf Gate Elementary School, was named the district's top honor for school-related employees. A kitchen manager at Gulf Gate Elementary School, Sarah Woods, has been named the Sarasota County School ...


Seeking Alpha

Herbalife Tells Nutrition Club Operators They Can No Longer Count Sales To Other Distributors As Retail Sales
Seeking Alpha
Herbalife informed Nutrition Club operators this week that it isn't allowed to count shake sales to other distributors when figuring commissions. The outside monitor overseeing Herbalife's compliance with an FTC Order has objected to the practice. We ...


Cornell University The Cornell Daily Sun

An Insider's Preview to NS 4880's Themed Dinners for Creative Nutrition
Cornell University The Cornell Daily Sun
Cornell's motto of “Any person … any study” is embedded in every aspect of our student lives. From the variety of majors to the abundance of food courses offered on campus, it comes as no surprise that we are able to sample the culinary creations of ...


NBCNews.com

Which one is healthier? Test your nutrition IQ - NBC News
NBCNews.com
Grilled cheese vs. pizza? Green juice or a smoothie? One of these foods is healthier and more nutritious than the other — and the answers may surprise you.

and more »

One Green Planet

Why Isn't Nutrition Education a Priority in Public Schools?
One Green Planet
A recent study from Columbia University's Laurie M. Tisch Center for Food, Education, and Policy found that more than half of NYC public schools bring in external programs like nonprofits to educate kids about food and nutrition. The report on ...

and more »

Idaho Mountain Express and Guide

Nutrition Mission
Idaho Mountain Express and Guide
With two kids under 5, being caught without a preplanned snack is dangerous. It's vital to avoid having hungry kids, a hangry mom and an unsuitable snack. Growing children clearly need to eat every few hours, and some of us adults also fare better with ...


Rutland Herald

BRUSSELS SPROUTS push nutrition in a classic Caesar salad
Rutland Herald
If you love Brussels sprouts like I do, you will love this salad. If you aren't sure, but you are a fan of Caesar salad, then you will hopefully love it too! I've switched out chopped Brussels sprouts for the romaine lettuce in a classic Caesar salad ...

and more »

The Boston Globe

For those who receive — and deliver — Meals on Wheels, more ...
The Boston Globe
For hundreds of thousands of people in Massachusetts, many of whom are hungry and isolated, Meals on Wheels is a daily human connection to the outside world.

and more »
Google News

Understanding Vegetarianism

Like the Sun, Moon, and Earth, there are three kinds... Read More

Are You Lactose Intolerant?

Do you know anyone who can't consume milk or milk-based... Read More

Put a Zing in your Step with Ginger!

Zingiber officinale has been held in the highest regard by... Read More

Good Fats and Bad Fats -- Whats The Difference?

As a low carb dieter, your diet is undoubtedly high... Read More

Eating Healthy -- Why?

The most incredible thing you can do for yourself is... Read More

Eating Healthy in a Time-Starved World

Americans are literally running out of time. Achieving a work-life... Read More

Food for Potential Energy

FOOD (Macro-nutrients)One of the most important aspects of hill walking... Read More

Mangos: Treat Your Skin and Your Taste Buds

Mango is my favorite fruit next to pineapples. They're sweet,... Read More

Nutrition Is More Than The Nutrition Facts Box

Nutrition usually only comes up when people are finally deciding... Read More

What is a Healthy Eating Plan?

Healthy eating is important for everyone, from babies to the... Read More

Bye Bye Holidays and Holiday Eating

Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More

The New Food Pyramid: Another Attempt At Providing Easy Answers

The Food Pyramid, first introduced to the US in 1992,... Read More

Juicing - A Beginners Guide

You can spot a juicer a mile off at the... Read More

Bathing Suit Season - A Nutritional Guide

Spring is in the air and ? summer is around... Read More

Discover How to Grow Your Own Source of Vitamins, Fiber, Proteins, and More

Sprouts not only taste good, but they are also a... Read More

Juice Sensibility

Apart from eating many of the wonderful vegetables and fruits... Read More

Sugar, America?s Drug of Choice

Many people use sugar as medicine. Sugar tends to change... Read More

Nutrition Secrets Never Before Revealed

The topic of nutrition is one that is always present... Read More

Protein: Common or Missing Link?

Most of us equate the word diet with calorie reduction.... Read More

Omega 3 Fat is Good for Your Heart and for Your Brain

Scandinavian fishermen are a healthy bunch. It had long been... Read More

Five Reasons You Should Drink More Water

I know you've heard this many times - "Drink more... Read More

Nutritional Myths that Just Wont Die: Protein!

When it comes to the topic of sports nutrition there... Read More

Eating Disorders Do Not Discriminate

Who suffers from Eating Disorders?Eating Disorder sufferers are male and... Read More

Healthy Eating

Recently I found the book : "Eating and health according... Read More

Anti oxidants ? Why Its a Must in Your Diet

While oxygen is the key to human survival, it is... Read More