Healthy Eating! What Healthy Foods to Eat?

Healthy eating is a way of life, somewhat that you can do to improve your body or your lifestyle.

Performance Improver

Fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits.The healthier you eat, the better you'll feel. No matter how old you may be, its that Simple.

Stress Fighter

we all tend to make poor food choices that will actually increase stress and cause other problems.Always eating breakfast,Keeping Protein rich snacks handy will help you avoid blood sugar level dips, and then associated with mood swings, and fatigue.

Weight control

Better control you're over eating, because you feel full and satisfied,you do not feel hungry,means less pron to untimely carving.I think the biggest reason to being overweight is over eating.

Eat foods that are high in complex carbs and fiber.Vegetables, fruits, and grains are normally low in fat and have no cholesterol. Most are great source of dietary fiber, complex carbs, and vitamins. so fresh and raw vegetables and fruits are your best friends.

But -Processed, canned, or preserved vegetables and fruits may also contain added sodium,and suger,try to avoid them as much as possible.

• Fiber:Foods that are high in soluble fiber are a great choice as well. like oat bran, oatmeal, beans, peas, rice bran, barley.


• Proteins: are the body's basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet results slow growth, reduce muscle, lower immune system. Beans, Nuts, Soy products,meat, poultry, fish, milk, cheese and eggs are main sources of proteins.


• Nuts: and seeds tend to be high in calories and fat, although polyunsaturated or monounsaturated.There are some varieties, macadamia nuts ,dry appricots,try to avoid salty and processed nuts.

As one of the key ingredients to healthy eating, fiber is something you don't wish to skip. Fiber can serve many different purposes, Like-

• Fiber fights diseases.
  
• Fiber can help to prevent colon cancer and heart disease.
  
• High fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For centuries, fiber has been used to cure constipation.
  
• Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer.
  
• Fiber needs more water. In order to keep fiber moving through your digestive tract, you'll need to consume a lot of water. With your diet of fiber, you'll need eight or more glasses of water every day.
  
  

High fats diets are associated with breast and colon cancer, with some studies linking high fat to prostate cancer , needless to say what excess or "Bad fat" does with heart .

Canola oil:is low in saturated fat,high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.Unlike other oils, canola oil won't interfere with the taste of your meal.

Olive 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.It's the healthiest when uncooked, such as with a salad or dipping sauce,or use in cooking to avoiding high heat.

Butter:Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamin E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed. However limit it before it limit to for life.

Margarine: is an alternative to high fat butter. but it was loaded with trans fat, a substance that we now know raises bad cholesterol.

Note- As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, easy to spread.,and a good source of vitamin E.

Use Good Fats like-

• Monounsaturated fats, plant based oils like canola, peanut , and olive oil, raw avocados, almonds, hazelnuts, pecans ,and pumpkin, sesame seeds


• Polyunsaturated fats, Omega-3-6 fatty acids, different kinds of fish as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources are raw sunflower, corn, soybean, flaxseed oils, and walnuts.

Avoid Bad Fat-

• Saturated fats:, typically animal fat sources like red meat and whole milk dairy products.


• Trans fats: found in vegetable suet, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods.

1. Eliminate junk food, and ensure that you only buy the foods you need.

2. Water or milk instead of soft drinks,stick with the smallest size when shopping to savemoney and calories.Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.

3. Buy fruits in season, buy fruits in quantity and freeze any extras, to have them when the fruit goes out of season. Wash the fruit well,remove any spoiled pieces, dry them, 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 can 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 are in home they are ready to eat.Eating beans at least 4 times per week is recommanded by usda. ( make sure washing them throughly.)

6. Make fish an integral part of your diet.
7. Peanut butter is great for many reasonsas it's popular with almost everyone.You can use it for sandwiches for snaking.Bigger jars can last for weeks.

8. You should fill up with foods that have a high content of water, watermelon, salads, and sugar free low fat dairy products,cheese,yogut.