Becoming A Healthy Eater

Becoming A Healthy Eater Being a healthy eater requires you to become both educated and smart about what healthy eating actually is.  Being food smart isn't about learning to calculate grams or fat, or is it about studying labels and counting calories. Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least three times per day.  Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group. Eating healthy requires quite a bit of leeway.  

You might eat too much or not enough, consume foods that are sometimes more or less nutritious. However, you should always fuel your body and your brain regularly with enough food to keep both your mind and body strong and alert. A healthy eater is a good problem solver.  Healthy eaters have learned to take care of themselves and their eating with sound judgement and making wise decisions.  Healthy eaters are always aware of what they eat, and know the effect that it will have on their bodies. When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well.  

They could end up spending too much, talking too much, even going to bed later and later. You should always remember that restricting food in any way is always a bad thing.  Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle.  If you've thought about making your life better, healthy eating is just the place to start.  You'll make life easier for yourself, those around you, and even your family. Changing How You Eat As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits.  Even though healthy eating is important, there are myths that hinder your performance if you listen to them. Below, you'll find some myth busters on healthy eating. 

1.  Working out on an empty stomach. If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something.  Without listening to them, you are forcing your body to run without any fuel.  Before you exercise or do any physical activity, always eat a light snack such as an apple. 

2.  Relying on energy bars and drinks. Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer.  Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

 3.  Skipping breakfast. Skipping breakfast is never a good idea, as breakfast starts the day.  Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day. 

4.  Low carb diets. Your body needs carbohydrates for your muscles and the storing of energy. 

5.  Eating what you want. Eating healthy and exercising doesn't give you an all access pass to eat anything you want.  Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables. 

6.  Not enough calories Although losing weight involves calories, losing it too quickly is never safe.  What you should do, is aim for 1 - 2 pounds a week.  Always make sure that you are getting enough calories to keep your body operating smoothly.  If you start dropping weight too fast, eat a bit more food. 

7.  Skip soda and alcohol. Water, milk, and juice is the best to drink for active people.  You should drink often, and not require on thirst to be an indicator.  

By the time you get thirsty, your body is already running a bit too low. Changing how you eat is always a great step towards healthy eating and it will affect how your body performs.  The healthier you eat, you better you'll feel.  No matter how old you may be, healthy eating is something you should strive for.  Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better. Cooking with Oils Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid. 

1.  Canola oil Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease.  The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils. You can use canola oil in sauting, as a marinade and even in low temperature stir frying.  It has a bland flavor, which makes it a great oil for foods that contain many spices.  Unlike other oils, this one won't interfere with the taste of your meal. 

2.  Olive oil olive oil offers a very distinct flavor with plenty of heart healthy ingedients.  The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer.  It's also rich in antioxidants and has a very long storage life. Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce.  When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat. 

3.  Butter Butter is one food that has been around for many, many years.  Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D.  Butter is also made from natural ingredients and not chemically or artificially processed. You can use butter with cooking, baking, or even as a spread.  You can also pair it with creamy sauces, marinades, baked dishes, or even bread. 

4.  Margarine Margarine was first introduced as an alternative to high fat butter.  When it was first created however, it was loaded with trans fat, a substance that we now know raises bad cholesterol. As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's quite easy to spread.  It's available in a variety of different products and a good source of vitamin E. When it comes to cooking with oils, there are several at your disposal.  There are many more than what is mentioned here, although the ones above are the most popular. 

 Eating healthy involves cooking healthy food - which is where your cooking oil really takes center stage. 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 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. 

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 your classes. 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 ahead of you. 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 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. 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 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. Facts About Nutrition Labels The nutrition label located on each and every food item, will tell you all the information about that food.  For some however, this information isn't exactly that reader friendly.  Fear not, as it's actually easier than you think.

 Serving Size This size is based on the amount people eat. Similar food items will have similar serving sizes, thus making it easier to compare 2 foods of the same category. % Daily Value This indicates how food will fit in a 2,000 calorie diet.  This will help you to understand if the food has a lot, or just a little of the important nutrients. The middle section The nutrients you'll find listed in the middle section are the ones that are most important to your health. This information can help you to calculate your daily limit of fat, fiber, sodium, and other nutrients. Vitamins & minerals The percent daily value found here is the exact same as the U.S. Recommended Daily Allowance for vitamins and minerals. Now that you know what the nutrition label actually means, it'll be a lot easy to eat healthy.  Eating healthy is a great thing - especially when you use the nutrition label to assist you with your food choices. Fast Facts On Potatoes Throughout America, potatoes are the most popular vegetable, even being ahead of other well known vegetables such as lettuce and onions.  

You can cook potatoes in a variety of ways, and they are included in one out of three meals eaten by almost all Americans.  When they are prepared in a healthy way, a potato can be an excellent source of energy and also pack a nutritional punch. Like oranges, potatoes are very high in vitamin C. The fact is, one medium potato contains 45% of the vitamin C that's recommended for good health. Potatoes are also high in fiber and carbohydrates and contain more potassium than a banana. A potato is naturally low in calories and contains no fat, sodium, or cholesterol.  

The skins of the potatoes provide a helpful dose of fiber, iron, potassium, calcium, zinc, phosphorus, and several B vitamins. You can prepare potatoes by boiling them, steaming them, or even roasting them.  If at all possible, you should avoid putting potatoes in the refrigerator or freezing them, as cold will turn the potato starch to sugar and cause them to turn dark when they are cooked. When you store potatoes, keep them in a cool, dark place. Too much light will cause them to turn green. You can store them in the basement if you have one, as the basement is the best place to keep potatoes. From mashed potatoes to baked potatoes, a potato is something we all know and love.  They serve many different tasty foods, and they provide our bodies with plenty of healthful benefits.  We all eat potatoes, some of us even grow our own.  Whether you grow your on or buy them, the potato is the one vegetable that makes everything just a little bit better.