Health and Nutrition

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Begin a healthy Life style

  • Have a heavy breakfast and rest of the meals avoid overeating. Keep a food diary to know about your habits.
  • Select natural and healthy foods while shopping. This will help to make you healthy at home while looking for anything to eat.
  • Eat variety of foods with more nutrition each and every day. The diet must include more fruits and vegetables as well as less fatty, salty, sugary and processed foods.
  • Water in is a must for the whole day. Drink lukewarm water in the morning to flush out toxins and make digestive system work smoothly. Reduce juices and shakes as it contain high calories.
  • Provide a substantial snacks to avoid heavy meals. Sprouted salads, plain salad, skimmed buttermilk or sandwich without butter are great choices.
  • Get involve in what you eat. Take healthy choices even outside home.
  • Mindless eating can lead to overeating. Sit down, turn off the tv and slowly enjoy the food you eat.
  • Get exercise for atleast 30 minutes each day. That could mean a veriety of avtivities – walking in the park one day, or cycling or jogging or dancing the next. Mix it up to keep it interesting.
  • Learn to say no in parties.
  • Take breaks from work ocassionally.
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10 Ways to Healthy Eating

  • Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
  • Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. You have to eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains. You need to eat at least 2-4 servings of fruit and 3-5 servings of vegetables. Vegetables contribute plenty of vitamins and minerals which is essential for maintaining good health.
  • Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian / or a nuritionist can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
  • Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
  • Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
  • Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
  • Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
  • Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
  • Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
  • Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
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