Tips For Healthy Eating

Healthy eating is a way of balancing the food you


eat to keep your body in great health. With healthy


eating, you'll have energy all day, get the vitamins


and minerals you need, stay strong for activities


you enjoy, and maintain a healthy weight.




Below, you'll find tips designed to help you with


healthy eating.




1. Don't skip any meals


Eating 3 meals with snacks in between is the ideal


way to maintain both energy and a healthy weight.


When you skip meals and get hungry, you're more


than likely to choose foods that aren't very good


for you.




If you are eating away from home, take food with


you or know where you can buy healthy food from.




2. Learn about how to prepare foods


Instead of deep frying, try grilling, stir frying,


microwaving, baking, and even boiling. You should


also try fresh or even dried herbs and spices to


add flavor to your food. Before you eat any type


of meat, be sure to trim the fat and skin off of


it.




3. Avoid a lot of sugar


Drinks that contain sugar are a major source of


empty energy. What this means, is that the drinks


contain a lot of energy that your body may not


need, and it doesn't contain any vitamins or


minerals. If you plan to drink sugary drinks,


don't go overboard - limit yourself to 1 a day.




4. Avoid thinking about diets


There are no good food nor any bad foods. All


food can be a part of a healthy diet, when eaten


in moderation. You don't need to buy any low


carb, fat free, or even diet foods, as these foods


normally have lots of other added ingredients


to replaces the carbohydrates or fat.

Kids Eating Healthy

Fast food is a big part of modern life these days,


making it very hard to teach a child how he or she


should eat healthy. The cheapest and easiest foods


are those that are normally the least healthy. If


you give your child the choice between healthy food


and junk food, you normally won't like the results.




Even though it isn't possible to get a child to like


all healthy foods, there are some ways to get your


child to try and hopefully like at least a few of


them. You can be as creative as you like, as getting


kids to eat healthy foods can be a little harder than


you may think.




- Sneak the healthy food in. Even though it would


be great if your kid understood the importance of


fruits and vegetables, this isn't always possible.


If you can't get them to eat good food willingly,


there are ways to sneak them in, such as making


muffins out of bananas or apples, or pizza with


spinach on it.




- Call fruits and vegetables by funny names. You


can refer to broccoli as "trees", making them


more fun to eat. There are many different names


you can call fruits and vegetables, even making up


your own if you prefer. Most kids prefer to eat


foods that sound fun.




- Make the foods taste better. Ranch dressing is


great for broccoli, while peanut butter is a great


topping for celery. There are several combinations


for vegetables that can make them taste much


better. You can let your child pick a topping


for a vegetable, even if it's something you wouldn't


normally like yourself.




- Dress the vegetables up. Just as much as calling


them names help kids eat healthy foods, making them


look funny also helps. You can do this by making


funny designs on the plate, or setting them up to


look like people. Although some parents don't like


their kids playing with their food, sometimes it


helps to get them to eat healthier.




There are several ways to make your kids eat


healthier, but to make them enjoy it also has to


be fun as well. This isn't always an easy task,


because kids normally don't like foods that are


good for them. It can however, be done with a bit


of creativity. Hopefully, doing this will help


your child develop a love of healthy foods for the

Eating Healthy On Vacation

It can be very tempting to abandon your good sense


of healthy eating on vacation. Although you may


strive for healthy eating, it's easy to drift off


and grab an ice cream cone here and there. There


are however, ways to watch what you eat on


vacation.




It's easier than ever these days to request a low


fat or vegetarian meal on airplane flights. If


you choose to instead drive to your destination,


the quest to find healthy food can get a bit more


complicated.




Rather than simply relying on greasy foods for


nutrition, pack some nutritious foods in a cooler


full of ice packs. Fruits and vegetables, crackers,


yogurt, and sandwiches are all great to have with


you on the road.




Once you arrive at your hotel, you should do


yourself a favor and turn the minibar key down - as


this helps to avoid the temptation. If your hotel


offers a continental breakfast, stick to fruits,


cereals, and proteins. If your hotel has a stove


or microwave, consider bringing your own healthy


food with you.




If you simply must eat out, do so only when you


are hungry. Restaurants will usually serve large


portions, so be careful. If you do go a bit over


on a meal, simply cut back on the next.




If you find it hard to fit in three square meals


a day, try to fit in six smaller meals or snacks,


as your body needs fuel every four hours or so.


When you eat out, avoid appetizers. Whatever you


do, do not miss any meals.




When it's possible, you should avoid eating large


meals at night. When your body gets ready for


sleep and slows down, it also burns calories at a


much slower pace. Never eat bread before bed, and


make sure to avoid the butter. Choose fish or


poultry for your meal instead, and include


vegetables as a side dish.




Even though it may sound hard, eating healthy on


vacation isn't really that difficult. All you have


to do is use a little will power, and pass up


foods that you know aren't good for you. This


way, you'll enjoy healthy eating and a healthy


lifestyle wherever you go.




The next time you go on a vacation, always remember


that eating healthy is a way of life. You can


afford to get something you crave, although you


shouldn't make a habit of it. One ice cream


cone or a pizza isn't going to matter - as long as


you know when to stop.

Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style


of eating. The rules still apply with healthy eating,


although you should add variety, balance, and moderation.




A vegetarian is someone who avoids all types of meat,


whether it be hamburgers, hotdogs, chicken, or even fish.


Vegetarians are also sometimes classified by the type of


food they are or aren't willing to eat. For example,


Lacto-ovo vegetarians will avoid animal flesh yet they


will eat eggs and most dairy products. A Vegan on the


other hand, will avoid all food that has any trace of


animal origin.




Because they don't eat meet, vegetarians will often


wonder how they'll get enough protein. Although you may


not realize it, the average American actually consumes


more protein than he actually needs. For the lacto-ovo


vegetarian, dairy products are an excellent source of


protein. Vegans on the other hand, get their protein


from nuts, seeds, and soy products.




Along the lines of beans, there are several to choose


from, including green or red lentils, peanuts, split


peas, pinto, soy, kidney, and many more. Some of them


you are already familiar, such as kidney beans in


chili, refried beans in Mexican dishes, red beans and


rice, and pinto beans. Although some beans taste good


as they are, others are available with different flavors


to help enhance their taste. Nuts are hihg in protein,


although they deliver a lot more fat than beans, which


means you should enjoy them in moderation. By having


one cup of cooked beans, you'll get the same amount of


protein as eating two ounces of meat!




The nutrients of concern for vegans, who avoid all types


of animal food, are vitamin B12, calcium, and vitamin D.


In the average North American diet, the primary source


for B12 is animals. To have an adequate intake of B12,


vegans should reguarly consume vitamin B12 supplements or


foods, which contain vitamin B12, such as soy products


or milk.




For calcium, vegans can rely on orange juice or soy


milk, as they are fortified with calcium. Beans and


leafy green vegetables will also contain some calcium as


well.




Although all types of vegetarians rely on simple food


groups, controlling your vitamins and calcium intake is


something you should always do. This is very important


for eating healthy, as well as staying healthy. If you


control what you eat, you'll have many years of healthy

Eating Healthy During Pregnancy

Starting off your with a healthy well


balanced diet is the best thing you do for yourself


and your baby. This way, you'll only need to make


a few adjustments during your pregnancy.




Your first trimester


If you find it tough to maintain a balanced diet


during your first trimester, you can rest assured


that your not alone. Due to queasiness, some


women will eat all of the time and gain a lot of


weight in the process. Other women have trouble


getting food down and subsequently lose weight.




Preventing malnutrition and dehydration are your


most important factors during first trimester.




Calories


When you are pregnant, you need to consume around


300 calories more than usual every day. The best


way to go about doing this is listening to your


body when you are hungry. You should try to eat


as many foods as possible from the bottom of the


food pyramid.




If you gain weight too slow, try eating small


meals and slightly increase the fat in your diet.


You should always eat when you are hungry, as you


are now eating for 2 instead of one.




Calcium


By the second trimester, you'll need around 1,500


milligrams of calcium each day for your bones and


your baby', which is more than a quart of milk.


Calcium is something that's missing from many


diets. Along with milk, other great sources for


calcium include dairy products, calcium fortified


juices, and even calcium tablets.




Fiber


Fiber can help to prevent constipation, which is


a common pregnancy problem. You can find fiber in


whole grains, fruits, and even vegetables. Fiber


supplements such as Metamucil and Citrucel are


safe to take during pregnancy.




Protein


Unless you happen to be a strict vegetarian, your


protein intake is not normally a problem for women


who eat a healthy diet.




Iron


A lot of women will start their pregnancy off with


a bit of iron deficiency. Good sources of iron


include dark leafy green vegetables and meats. Iron


supplements should be avoided, as they can cause


internal symptoms such as cramping, constipation,


or diarrhea.




Vitamins


Seeing as how you get a majority of the vitamins you


need in your diet, you may want to discuss prenatal


vitamins with your doctor. Folate is one of the most


important, and if you are getting enough of it, you


may be able to avoid vitamins all together - just ask


your doctor to make sure.

Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all


about their diets and healthy eating. Weight


gains of 7 - 10 pounds are common between


Halloween and Christmas. To make the holidays


easier, these tips will help you with healthy


eating through the season and not gaining weight.




Most traditional foods can be made low fat.


Turkey is very lean without the skin, and gravy


can be made without any fat. Potatoes that are


served without butter can be very healthy. The


beloved pumpkin pie is nutritious, although it


can be made into a fatty dessert with the adding


of whipped cream.




Even though the holidays are in, don't forget


about the exercise. Keeping weight off during


the holiday season is burning off the extra


calories. You should plan a walk after meals,


park farther from stores when you shop, and


take a few walks around the mall before you


begin shopping.




During holiday parties and at family dinners,


feel free to sample foods although you shouldn't


splurge. Decide on what you plan to eat in


advance, then stick to your plan. Eat plenty


of vegetables, fruit, low fat dressings, and


slices of lean meats. Before you go to a party,


eat a small snack to help curb your appetite.




If at all possible, avoid alcohol. Having too


many drinks can cripple your will power, and


also add excess calories to your diet. In the


place of alcohol, drink water with lemon. Water


can help to limit your appetite and keep you


from binging. Also make sure to avoid eggnog,


as each glass can have up to 300 calories.




Be flexible with your healthy eating, as one bad


meal won't ruin your diet. Try to balance your


calories over a few days and don't just look at

Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all


experience at some point in time. It's impossible


to eat healthy our whole lives, even though we may


try hard to do it. Eating healthy for your heart


is something everyone should try to do, especially


when it comes to restoring health and reducing


heart attacks.




Your heart and food


We know these things for sure - a diet high in


saturated fats will help raise your cholesterol,


which is a risk factor for heart disease. People


that are obese are more prone to heart disease. A


diet high in sodium may elevate your blood pressure,


leading to inflammation and even heart disease.




To help prevent heart disease and improve your health,


put the tips below to good use.




Eat plenty of fish


Herring, sardines, and salmon are all excellent sources


of Omega 3 essential fatty acids. Other fish are great


to, although Omega 3 may help to get your cholesterol


down to a healthier level.




Choosing healthy fats and oils


Saturated fat will increase the risk of heart disease.


It's found in meat, butter, and even coconut oil. You


should avoid them until your cholesterol levels are


down and you are at a healthy weight. Even those


that love red meats can enjoy seafood and nuts for


their main sources of protein.




Monounsaturated fats such as olive oils will help


you to protect your heart. Olive oil is an ideal


choice for cooking, dressing, or even as a dipping


sauce.




Plenty of fiber


Fiber can help you control your cholesterol. You


can find fiber in whole grain products to help


control sugar absorption as well, which will help


you keep your digestive system healthy.




Choosing carbohydrates


Eating for your heart involves staying away from


sugary foods such as candy, cookies, cakes, and


pastries. Eating a lot of sugar isn't good for


your heart disease at all. Healthy carbohydrates


involve whole grain breads, whole grain pasta, brown


rice, and a lot of vegetables. You should make


fruits and vegetables the main aspect of your diet.




Healthy cooking methods


Stir frying and sauteing with olive oil or canola


oil are both great methods, as you shouldn't dip


your food in batter and fry it anymore. If you


cook chicken, remove the skin and bake it in the


oven in foil.




Instead of frying your fish you should always bake


it. Steaming your vegetables can help maintain the


most nutrients. You should use cream sauces or lots


of butter anymore either. When you eat vegetables,


try squeezing lemon juice on them or using your


favorite seasonings.




As you make the proper changes to your diet, keep in


mind that it takes time for them to become habits.


Eating healthy is always great for your body and your


lifestyle, especially when it comes to your heart and


the prevention of heart disease.

Eating Healthy On A Budget

If you have problems serving healthy foods because


of the prices, you'll find these tips to be just


what you need to eat healthy on a budget.




1. Eliminate junk food


Doing your shopping on your own is the easiest way


to shop, as children and sometimes spouses are


usually the ones requesting junk food. Shopping


alone will prevent this, and ensure that you only


buy the foods you need.




2. Water or milk instead of soft drinks


You can still enjoy your favorite drinks at a


sporting event or night out, although you should


stick with the smallest size when shopping to save


money and calories. Children and even adults need


milk or milk products on a daily basis. Milk will


also help you get strong and provides calcium for


healthy bones and healthy teeth.




3. Buy fruits in quantity


Whne they are in season, buy fruits in quantity


and freeze any extras. You can buy several pounds


this way, and freeze extras to have them when the


fruit goes out of season. Wash the fruit well,


remove any spoiled pieces, dry thoroughly, then


freeze in plastic zipper bags.




4. Meats and beans


Meats and beans are the best sources for protein.


Lean meat is more expensive than meats with a lot


of fat. Canned beans are a great deal as well,


as they give you protein at a great price.




5. Beans as a substitute


You should use beans a substitute for meat on a


frequent occasion. There are several varieties,


so you can prepare them in a crock pot, so when


you return home they are ready to consume.




The USDA recommends eating beans at least 4 times


per week. If you experience gas after eating


beans you should try washing them, covering them


with water, bringing the water to a boil, then


draining it off and refilling the pot.




6. If you live in a coastal area or an area


where fish are around, make that an integral


part of your diet. You can catch them from the


lakes or rivers, saving money in the process.




7. Peanut butter is great for those on a budget


as it's popular with almost everyone. You can


use it for sandwiches instead of eating hot


dogs. It does need to be refrigerated, although


bigger jars can last you for weeks.




8. You should fill up with foods that have a high


content of water. Watermelon, salads, and even


sugar free gelatin are all great examples.




Eating healthy is always something you can't go


wrong with. You can eat healthy for just a few


bucks, which makes it perfect for those on a


budget. Now, you don't need a lot of money to have


the lifestyle and health you've always wanted.

Eating Healthy For Students

For students, eating at college is an entire new


ball game, with late night pizza delivery and food


from buggies. Even though some of these quick and


simple options taste great, they are probably


not healthy for a student's body.




The food choices students make can affect whether


or not they are able to remain awake during class


and whether or not they will come down with


mononucleosis when it hits campus. The problem


is not only about eating junk food, it's more


about not getting the proper proteins, carbs,


vitamins, and minerals that people need.




When it comes to defending against illnesses,


vitamins and minerals are very important. Just


because they are important, isn't a reason for


students to run out and stock up on vitamins and


supplements. It's best for students to get their


nutrition from food.




You can find vitamin C in citric fruits, Vitamin


A in milk and diary products, and vitamin E in


nuts, whole wheat products, and even green leafy


vegetables. This is the ideal way to get


nutrition, as your body relies on these vitamins


for many reasons.




When you eat on campus, skip on the soda's and


go right to the juice machines. Explore the


different entrees available and go to the salad


bar where there are fresh vegetables. You can


also try putting some broccoli and cauliflower


in the microwave for steamed vegetables. There


are always healthy cereals and plenty of fresh


fruit available in dining halls as well.




Always remember that eating healthy isn't just


about avoiding greasy foods. Eating healthy


involves getting a balanced diet and getting the


right nutrients and vitamins to keep your body


in peak performance - or at least awake during

Eating Healthy When Eating Out

If you go out to a restaurant to eat, you probably


watch your calories very closely. To assist you


with your calorie watching when dining out, these


tips will help you make the most of it.




- Always order salad dressings or sauces on the side,


as this way you have control over how much you add


to your meal.




- When you order grilled fish or vegetables, you


should ask that the food be grilled without butter


or oil, or prepared with very little or either or.




- Anytime you order pasta dishes, be on the lookout


for tomato based sauces instead of the cream based


sauces. Tomato based sauces are much lower in fat


and calories, and tomato sauce can even be counted


as a vegetable!




- You should always try to drink water, diet soda,


or tea instead of soda or beverages that contain


alcohol.




- If you order dessert, share with a friend. Half


of the dessert will equal half of the calories.




- When you choose a soup, remember that cream


based soups are higher in fat and calories than


other soups. A soup can be a great appetizer, as


most are low in calories and you fill you up pretty


fast.




- When ordering a baked potato, ask for salsa instead


of sour cream, butter, cheese, or even bacon. Salsa


is very low in calories and provides a healthy


alternative with plenty of flavor and spice.




- When you are full, stop eating. Listen to your


body and what it tells you.




- If you get full, take half of your meal home.


The second portion of your meal can serve as a second


meal later. This way, you get two meals for the


price of one.




- If you're looking to eat less, order two appetizers


or an appetizer and a salad as your meal.




- If you get a choice of side dishes, get a baked


potato or steamed vegetables instead of french


fries.




- Always look for food on the menu that's baked,


grilled, broiled, poached, or steamed. These types


of cooking use less fat in the cooking process and


are usually much lower in calories.




- Plain bread or rolls are low in both fat and


calories. When you add the butter and oil, you


increase the fat and calorie intake.




- As key ingredients to your meal, choose dishes


with fruits and vegetables. Both fruits and


vegetables are great sources of dietary fiber as


well as many vitamins and minerals.




- Choose foods made with whole grains, such as


whole wheat bread and dishes made with brown rice.




- If you crave dessert, look for something with


low fat, such as berries or fruit.




- Always remember not to deprive yourself of the


foods you truly love. All types of foods can fit


into a well balanced diet.

Eating Healthy On The Run

Whether your traveling on the go or around the


home, you don't need to give up healthy eating


simply because you are on the run. The fact is,


healthy eating is even more important when your


trying to keep up with a busy schedule.




Having a good diet will help your body to handle


stress better. As you hustle about, a healthy meal


is probably the last thing you think about. The


following tips can help you eat when your on the go.




Restaurants


With tempting menus, large portions, and a festive


atmosphere, it's easy to skip healthy eating. It's


okay to splurge every now and then, although you'll


pack on a lot of weight if you make it a habit.


When you eat out at restaurants, always be smart


about it.




Airports


An airport can be a very stressful place, although


you shouldn't scrap your diet because of it. Eat


because you are hungry, not because of stress,


boredom, or to kill time.




In your car


Keep some healthy snacks in your car at all times,


so that when you get hungry - you have them.




At home


Evenings and mornings are busy times in most homes.


Making the time to eat can be hard, although you


shouldn't run out the door without eating breakfast


first. Cereal with milk, a banana, muffin, or even


a bagel is a great way to start the day.




Anytime you are on the go, always make sure that you


make the right food decisions. You can take healthy


food with you if you need to, so that you have it


when you need it. Eating healthy on the go is easy


to do, once you know how. Never sacrifice healthy


food for junk, as your body will regret it later.

Fight Stress With Healthy Eating

Whenever we get too busy or stressed, we all tend


to make poor food choices that will actually


increase stress and cause other problems. To get


the most of your healthy eating and avoid stress,


follow these simple tips.




Always eat breakfast


Even though you may think you aren't hungry,


you need to eat something. Skipping breakfast


makes it harder to maintain the proper blood and


sugar levels during the day, so you should always


eat something.




Carry a snack


Keeping some protein rich snacks in your car,


office, or pocket book will help you avoid blood


sugar level dips, the accompanying mood swings, and


the fatigue. Trail mix, granola bars, and energy


bars all have the nutrients you need.




Healthy munchies


If you like to munch when you're stressed out,


you can replace chips or other non healthy foods


with carrot sticks, celery sticks, or even


sunflower seeds.




Bring your lunch


Although a lot of people prefer to eat fast food


for lunch, you can save a lot of money and actually


eat healthier if you take a few minutes and pack


a lunch at home. Even if you only do this a few


times a week, you'll see a much better improvement


over eating out.




Stock your home


As important as it is to get the bad food out of


your house, it's even more important to get the good


food in! The best way to do this is to plan a menu


of healthy meals at snacks at the beginning of the


week, list the ingedients you need, then go shop


for it. This way, you'll know what you want when


you need it and you won't have to stress over what