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Healthy Eating

5 Quick Tips : Following the Healthy Eating Pyramid

Based on the latest science, and unaffected by businesses and organizations with a stake in its messages, the Health Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. 


The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, sugary drinks).

1. Start with exercise.
A healthy diet is built on a base of regular exercise, which keeps calories in balance and weight in check.

2. Focus on food, not grams.
The Healthy Eating Pyramid doesn’t worry about specific servings or grams of food, so neither should you. It’s a simple, general guide to how you should eat when you eat.

3. Go with plants.
Eating a plant-based diet is healthiest. Choose plenty of vegetables, fruits, whole grains, and healthy fats, like olive and canola oil.

4. Cut way back on American staples.
Red meat, refined grains, potatoes, sugary drinks, and salty snacks are part of American culture, but they’re also really unhealthy. Go for a plant-based diet rich in non-starchy vegetables, fruits, and whole grains. And if you eat meat, fish and poultry are the best choices.

5. Take a multivitamin, and maybe have a drink.
Taking a multivitamin can be a good nutrition insurance policy. Moderate drinking for many people can have real health benefits, but it's not for everyone. Those who don’t drink shouldn’t feel that they need to start.

Working Your Way to 5 A Day
Make it a mission to start working to your five a day quota. Remember you don't have to
include all five portions overnight - your body probably won't thank you for it! (A sudden change can cause uncomfortable bloating and gas). Also don't rush out and buy a heap of fresh fruit and vegetables - to watch it rot in the fridge / fruit bowl over the coming week! Build up gradually, make it a habit and remember each extra serving is a step in the right direction. Try these healthy eating tips for including more fruit and vegetables:


 Healthy Breakfast
  • Have a glass of 100% pure, unsweetened fruit juice
  • Slice some fresh fruit over your breakfast cereal or toss in a handful of dried apricots / raisins
  • Try a banana sandwich made with wholemeal / granary bread for extra fibre too
  • Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk / low fat yoghurt for a more creamy consistency

Healthy Snacks

  • Look out individual portions of carrot batons, dried apricots, raisins and grapes at the supermarket - grab these instead of chocolate / crisps
  • Make some crudites - carrots batons, celery sticks, baby sweetcorn, asparagus tips - to enjoy with a low calorie dip
  • Keep a piece of fresh fruit on hand - and ensure you eat it before you reach for high sugar / calorie snacks

Healthy Lunch

  • Add tomatoes, cucumber, mixed salad leaves to your sandwiches
  • Toss a selection of fruit / vegetables and salad leaves together for a delicious alternative - drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll
  • Make your own vegetable soup for colder weather

Healthy Evening Meal

  • Try to include at least one vegetable with your evening meal
  • Add sliced vegetables to stir fries and disguise grated carrot in homemade dishes 
  • Make a fresh fruit salad for dessert

Healthy Eating Out

  • Order a pure, unsweetened fruit or vegetable juice
  • Request a side salad or vegetables instead of chips
  • Order a fresh fruit salad for dessert

What is a Portion of Fruit and Veg?

  • 1 apple, banana, pear, orange or other similar sized fruit
  • 2 plums, satsumas, kiwi fruit or other similar sized fruit
  • 1⁄2 a grapefruit or avocado
  • 1 large slice of melon or fresh pineapple
  • 3 heaped tablespoons of vegetables, beans or pulses
  • 3 heaped tablespoons of fruit salad or stewed fruit
  • 1 heaped tablespoon of raisins or sultanas
  • 3 dried apricots
  • 1 cupful of grapes, cherries or berries
  • 1 dessert bowl of salad
  • 1 small glass (150ml) of pure fruit juice
Source from FA & WLR

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