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Eat a variety of foods for a healthy lifestyle

Everyone knows that variety is important when it comes to diet.  Not only is eating the same foods every day boring, but it is extremely unhealthy as well.  That is because each type of food contains different nutrients, and different levels of those nutrients.  The best way to eat healthy is to eat a wide variety of foods from all the food groups.

It is important to eat a good combination of meats, beans, dairy products, fruits, vegetables and whole grains.  All these foods contain important nutrients, and no vitamin pill in existence can provide the vast variety of nutrients your body needs every day.

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Getting the most from healthy fruits and vegetables

Fruits and vegetables are among the healthiest of all foods, and the great variety of these foods at the local grocery store makes it easier than every to enjoy great meals and snacks anytime the mood strikes you.

The latest food guidelines recommend that adults eat from five to nine servings of fruits and vegetables every day.  While that may seem like a lot, it is an important goal to strive for, and a very reachable one.

A serving of a fruit or vegetable is equal to:

 1 medium sized vegetable or fruit (such as an apple, orange or banana)
 2 small fruits (such as kiwi fruit or plums)
 ½ cup of fresh, frozen or canned fruits or vegetables
 ½ cup of 100% fruit juice
 ¼ cup of dried fruit
 1 cup of green salad

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Healthy eating without meat

As concerns about healthy eating have grown, so too has the interest in vegetarianism and veganism.  Many nutrition experts recommend “eating low on the food chain”.  In plain language this means eating more grains, vegetables and fruits, and fewer meats, cheeses and other animal based products.

There are of course various levels of vegetarianism, and each type has its own unique health benefits and some health challenges as well.  Of course vegetarians, like meat eaters, must still make healthy food choices.  Simply pigging out on French fries while avoiding the burger will not make you a healthy vegetarian.
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Eat healthier by eating more fruits and vegetables

Recent changes in food guidelines have meant an increase in the recommended daily consumption of fruits and vegetables.  That is because eating nutrient rich, low calorie, low fat foods such as fruits and vegetables, has been shown to have a strong impact on overall health.

In addition, high levels of fruits and vegetables in the diet has even been shown to help provide protection from a number of diseases and chronic conditions.  There are ongoing studies on the relationship between a diet rich in fruits and vegetables and prevention of cancer, diabetes, heart disease and other conditions.  While there may not yet be conclusive proof of a link between fruits and vegetables and lower risk of disease, there is ample anecdotal evidence to suggest that a healthy diet leads to a healthy body.

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How to cook for a healthier you

When it comes to healthy eating, sometimes how you cook is just as important as what you eat.  There are definitely healthy, and less healthy, ways to prepare the healthy foods you buy.

When it comes to cooking vegetables, it is always best to use as little water as possible.  That is because over cooking, especially when boiling, can destroy some of the important nutrients that make vegetables so important.

The best way to cook most vegetables in the microwave, preferably in a special microwave vegetable steamer.  Vegetables can also be lightly cooked in a microwave safe bowl, using as little water as possible.

Vegetables can be cooked on the stove top as well, but it is important to use as little water as possible when boiling vegetables.  Vegetables like broccoli and Brussels sprouts are particularly susceptible to losing important nutrients.

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Creating a healthy fridge

In many ways the refrigerator is the cornerstone of any healthy eating plan.  How you stock that fridge can make a huge difference in the success or failure of any healthy eating plan.  From what foods it contains, to where they are stored, the refrigerator can be vitally important to healthy eating.

The first step should be to take stock of just what the refrigerator contains. The bachelors among us may already be familiar with this process, but taking stock of the fridge means more than just throwing away those foods that have begun to turn green or grow hair.

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Choosing the healthiest frozen meals

When it comes to eating healthy, fresher is almost always better.  In some cases, however, it is impossible to cook fresh foods every night.  For people on the go, frozen foods can be healthy alternatives to fresh products.

While there is no substitute for a well balanced, fresh cooked meal using plenty of fresh and healthy ingredients, healthy frozen meals can provide a quick and easy alternative for busy people and those who do not have time to cook meals from scratch.

No matter what type of diet you are following, chances are there is a frozen meal available to meet your needs.  From low fat to heart healthy to vegetarian meals, there are a great many frozen dinners at the local supermarket or grocery store. 

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Keeping fat low for a healthier eating lifestyle

Everyone has heard about the importance of keeping the level of fat in the diet to a minimum.  While some fat in the diet is necessary, most Americans eat far too many fatty foods.  Fats do play  a vital role in the diet, including in the absorption of important fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K.  These vitamins are stored in fatty tissues, and dietary fat aids in this process.

Too much fat in the diet, however has been linked to high cholesterol, heart disease and even some kinds of cancers.  Eating less fat, especially less saturated fat and trans fats, is an important part of adopting healthier eating habits. 

For this reason, it is important to use foods that are high in dietary fats as an occasional snack or treat, and not as a staple of the diet.  Many meats are high in fat, so it is important to choose lean cuts of meat whenever possible, and to trim excess fat from steaks and chops.  Even some poultry can be high in fat, and for this reason, removing the skin from chicken, and avoiding fatting dark meat, is a good practice to follow.

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Planning healthy meals for yourself and your family

Planning healthy meals can be difficult and time consuming, but with some advance planning and some basic knowledge of nutrition, it is easy to create a week’s worth of healthy meals that everyone in the family will love.

The key to creating healthy, delicious meals for the family is planning, planning and planning.  Planning the week’s meals ahead of time is the best way to create meals you can be proud of, while keeping cost and time commitment to a minimum.

Convenience devices such as slow cookers and microwaves can be a huge time saver when planning and preparing meals.  There are many delicious and healthy recipes that can be started in the morning and left to cook all day in a crock pot or slow cooker.  These are great choices for working families.

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Avoiding fat for healthier eating

While some fat in the diet is necessary, and it would be a mistake to try to eliminate all fat from the diet, most people simply eat too much fat.  Cutting back on fat is an important part of creating a healthier diet and lifestyle.

There are a number of good reasons for cutting back on levels of dietary fat.  Those reasons include:

• Lowering levels of dietary fat helps in weight loss and weight management.  Fat contains twice as many calories per gram as protein and carbohydrates, so eating less fat usually means consuming fewer calories.
• Lowering fat has been shown to decrease the risk of heart disease.  Dietary fat, particularly saturated fat, has been implicated as a factor in heart disease and elevated cholesterol levels.
• A low fat diet may help to reduce the risk of some forms of cancer.  Although this matter has not been totally settled, there have been a number of studies which indicate that a diet low in fat can keep certain cancers at bay.
• And of course eating fewer high fat foods means that you will be able to enjoy many more low fat alternatives, such as vegetables, fruits and whole grains.  Since these types of foods tend to be nutrient rich and low calorie, they can be enjoyed guilt free.

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