Why learn anything new about healthy eating guidelines? Would it surprise you to learn that many people just don't know how to eat right?
They recognize the need for healthy eating guidelines. They often like many of the right foods. But they just don't know how to put it all together for an effective daily diet.
Can you name foods that contain protein? Do you know what fiber does for your body? Some people believe that it's imperative to avoid all carbohydrates and fats.
We're going to explore some healthy eating basics, and we'll eliminate some myths along the way.
Nutrients are the chemicals we need to support the growth of our body's cells and maintain fitness.
These are the foods that will build body tissue, repair muscles, as well as produce enzymes, hormones, antibodies and keep you strong. When choosing protein-rich food look for low-fat sources.
When looking for good carbohydrates choose colorful fruits and vegetables and whole grains.
Chips, candy bars, refined sugar, refined rice and other refined carbohydrates count as empty calories foods. They are the ones that stimulate your cravings.
are the oils that keep your system running like a well lubricated machine. You need them to dissolve certain nutrients that are not water soluble. They also protect your skin. Not just the dermal layers, but also the tissues containing various internal organs, plus hair and nails. They help maintain cell membranes. Fats are categorized in three main groups: saturated, monounsaturated and polyunsaturated. Healthiest fats are olive oil, oils in nuts, avocado, fish oil, flaxseed oil and other.
You need to know that there’s one more type of fat, chemically altered fats -trans-fats- which are the end products of hydrogenation process. Avoid this fat,this is a major factor for heart disease. If you're a man, what do you need every day from your diet? What proportion is necessary for each of the macronutrients? And what if you're a woman?
Healthy Eating Guidelines from the Institute of Medicine of National Academy of Sciences set daily requirements for protein at 10% to 35% of total calories intake. Herbalife Weight Management program and David Heber, M.D., Ph.D., Director UCLA Center for Human Nutrition recommended healthy eating guidelines with 29% of total calories from protein.
The average man needs to consume about 150 gr. of protein for optimum health. The great thing about protein is the way it maintains and builds muscles and also how it keeps you feeling full. So, focusing on protein makes it easier to lose and maintain weight.
According to the Healthy Eating Guidelines of D.Heber, M.D., Ph.D.,if you're a woman, you only need about 100 grams of protein per day.
What happens if you lack sufficient protein? Scientists have attributed heart disease to protein deficiency, because your body strips it from your muscles, including your heart. You will also lose muscle mass and tissue, decrease immunity. Your metabolism slows and since people who ingest small amounts of protein are always hungry, your diet will fail.
Herbalife protein shakes and
protein snacks are great to obtain healthy protein and calorie control. They are especially convenient for those who need a quick pick-me-up. They have just about twice the protein that you'll find in a quarter-cup of almonds. So they're super-effective at keeping you full until the next meal without going over your daily caloric intake.
What about your carbohydrate needs? People think of breads and candy bars as sources of carbohydrates and that's correct. They are, like we said, the energy sources we need to stay alert and effective on the job and keep muscles moving when we work out at the gym.
But if you consume more than your body will burn, then they are converted into fat tissue, the unsightly, unhealthy stuff just below the skin. Eventually fat begins to insinuate itself around your abdominal organs, which constitutes a true recipe for disaster.
According to healthy eating guidelines about 50% of total calorie should come from carbohydrates. To maintain a healthy diet you should get most carbohydrates from colorful fruits and vegetables. These are the foods that don’t cause you to gain weight. They are the good source of fiber, which you need 25 grams every day.
If you can not get recommended amount of fiber from fruit and vegetables, then your fiber can come from whole grains or fiber supplements. Whole grains, brown rice, beans, peas, starchy vegetables should be eating in moderation, while you are losing weight. They contain more calories than you may need.
Fats are necessary, but only as a small proportion of your dietary intake. However, Dietary Reference Intakes recommended take fat in range 20-35% of total calories. Herbalife Weight Management program recommended only 20% of total calories.
It's true that they are flavorful, so people like to heap on that mayonnaise. Even soaking a piece of bread in heart-healthy olive oil is a caloric disaster.
Just remember, all fats have more than 120 calories per tablespoon. It's best to use no more than it takes to just add a little flavor to your food. Otherwise, you risk devoting a third or more
of your daily calorie allotment to fats.
Micronutrients have their place in our daily diet as well. There are 28 essential vitamins and minerals that our body needs for health promotion and disease prevention. Mother Nature has arranged that since we need them only in small amounts, many foods contain them in trace quantities.
Sometimes science and technology help us; a fertilizer laced with zinc used in a vegetable garden produces foods with zinc we can digest.
However many Americans not getting recommended amounts of vitamin A, vitamin E, vitamin B6 or the minerals zinc and cooper from food. Using supplements will help you achieve recommended levels.
Beyond vitamins and minerals, there are other micronutrient known as phytonutrients or phytochemicals from fruit and vegetables. These powerful colorful plant nutrients can protect your heart, your vision; can prevent cancer and other disease.
Seven serving a day of fruits and vegetables for women and nine daily serving for men are recommended by National Cancer Institute. Serving is a cup of fresh vegetables, a 1/2 cup of fruit, and a 1/2 cup of cooked vegetables. As more colorful your meal as healthier you will.
Everybody needs water! It flushes through your body to remove toxins, metabolize fats and distribute nutrients throughout the system. You need 8 glasses of water every day. You can't substitute soda because of its high sugar and chemical content or juice because of its sugar content.
Coffee is also not recommended - while drinking coffee still gives you a net gain of water. Its diuretic effect makes it far less hydrating than plain water.
Tea also not considered as plain water. But tea, especially green tea, you need to drink. It is rich in antioxidants and it boosts the metabolism by approximately 80 calories per day. One of the best green teas available is Herbalife's Herbal Tea Concentrate. It melds the natural benefits and goodness of green tea with several other botanical ingredients.
Click here to learn more how green tea helps you achieve weight loss.
What about other ways to spice up your life? How about actual spices! Common kitchen herbs and spices like garlic and ginger are now known for their health benefits. The same goes for favorites like rosemary, oregano, thyme, dill and others. They're not only chock full of nutrients and antioxidants, but they also do a great job at dressing up otherwise bland foods.
Some like it hot, and if you enjoy chili peppers and salsa then you're getting the goodness from a chemical called capsaicin. Experts are endorsing its anti-cancer properties. You can use peppers or even citrus fruits -spritzed with olive oil- to sauté your meats and vegetables for flavors that will burst in your mouth -yet keep you healthy!
More to read:
What is healthy eating?
Eating healthily does not mean that you have to be on a diet. Essential dietary knowledge and health information.
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Eating healthy portions. What exactly does it mean?
Healthy diet plan for you. How to start losing weight? How to maintain a healthy weight? How to gain weight healthy?
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Information on healthy diet for athletes, including diet and nutrition for vegetarian and women.
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If you are not sure whether Vitamin E is preventing heart diseases, read on here. Vitamin E and heart diseases prevention.