Eating Healthy Foods is the Answer to the Perfect Diet

Eating Healthy Foods is the Answer to the Perfect Diet

 

It is so important to include healthy foods in your diet. Whether you want to lose some extra pounds or you want to live a healthier lifestyle. It’s so important to add healthy foods to your regular diet.

 

It’s so important that I’ll say it again. If you are on a diet, to lose a few extra pounds you should never starve yourself. You will be much more successful if you just monitor your calorie intake and eat healthy foods.

 

A healthy diet starts with a wide variety of nutritious foods for sufficient intake of all nutrients, including vitamins and minerals. Foods you want to include are breads, pastas, lean meats, fish, fruits and vegetables.

 

A healthy diet can help you maintain a healthy body weight and decrease your risk of several diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.

 

A Healthy Diet Should Contain a Wide Variety of Foods

There are several different foods you should include several different foods including:

 

  • Plenty of breads and cereals (particularly wholegrain), fruit vegetables and legumes (such as chickpeas, lentils and red kidney beans)

 

  • Low-salt foods, and use salt sparingly.

 

 

  • Small amounts of foods that contain added sugars.

 

  • Reduced-fat milk and other dairy products.

 

It’s also important to drink an adequate amount of water.

 

Physical Activity and Healthy Eating

A good balance of exercise and healthy food is important, because it helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, like walking, is recommended every day.

 

Keep Fat Intake to a Minimum

An adult’s diet should be low in fat, especially saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat.

 

Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise. Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K). Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when they are part of a healthy diet.

 

Monounsaturated fats are found in nuts, olive oil and avocados, and may help to lower the bad type of cholesterol (low-density lipoprotein or LDL).

 

Eat and Drink Less High-Kilojoule Foods

The total amount of energy-dense (high-kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods, such as wholegrain breads and cereals, fruit and vegetables that you eat.

 

This provides essential nutrients, that help to make you feel “full” and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, cordials, soft drinks, fruit juices, energy drinks should also be limited.

 

Eat Foods Rich in Calcium and Iron

It’s important for all Australians to eat foods which contain iron and calcium. Especially:

 

  • Calcium – is important for bone health especially for infants, women and girls.

 

  • Iron – carries oxygen around the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anaemia.

 

Drink Alcohol Only in Moderation

Alcohol is high in energy (kilojoules) and should only be consumed in moderation. Men should drink less than two standard drinks per day and women, less than one standard drink per day.

 

One standard drink is 375 ml mid-strength beet, 100 ml wine or 30 ml spirits. Alcohol should not be given to children and is not recommended for pregnant or breastfeeding women.

 

Don’t Skip Breakfast

As the saying goes, “breakfast is the most important meal of the day”, this is true for many reasons. Anyone who skips breakfast can be missing out on:

 

  • Calcium

 

  • Iron

 

 

  • Dietary Fibre

 

  • Vitamins including Riboflavin and Niacin

 

Suggestions for a Healthy Breakfast

Here are some easy-to-prepare, healthy breakfast ideas

 

  • Fresh fruit – with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated).

 

  • Toast – with cheese and tomato. Hot or cold reduced fat milk.

 

 

  • Rolled oats – made with quick oats. Add sultanas and reduced fat milk. Toast with a thin (polyunsaturated or monounsaturated). Orange Juice.

 

  • Baked beans – on toast. Orange Juice.

 

 

  • Fruit or plain – yoghurt with fruit.

 

The most important thing to remember is that you should always eat healthy. When dieting, the worst thing you could do is to starve yourself. If you just watch your calorie intake and make sure the food you do eat is healthy, along with regular exercise, you will feel full and lose the pounds you want.

 

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The Benefits You Gain from Exercise Will Stay with You a Lifetime

The Benefits You Gain from Exercise Will Stay with You a Lifetime

The benefits you will receive from a dedication to a lifelong exercise program include feeling younger and living longer.

 

It’s true, people with high levels of physical fitness are at a much lower risk of actually dying from a variety of health issues and causes, compared to people who don’t follow a regular exercise program. This is according to a recent study published in the Journal of the American Medical Association.

 

The Benefits of Sticking with an Exercise Program

Research also shows that exercise enhances sleep, prevents weight gain and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.

 

“One current study has found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being,” states Rachel Permuth-Levine, PhD, deputy director for the Office of Strategic and innovative Programs at the National Heart, Lung, and Blood Institute of the National Institutes of Health.

 

Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves the quality of life, reduces hospitalization, and in some cases, reduces the risk of death.

 

It has been proven that exercise isn’t only important for people who are already living with health conditions; “If we can see benefits of moderate exercise in people who are recovering from disease, we might see even greater benefits in those of us who are generally well,” Dr. Permuth-Levine pointed out.

 

The Basics

A major misconception is that people need to hit exercise programs hard to gain benefits, as with the saying “No pain, no gain”. Well that just isn’t true. As a matter of fact, nothing could be further from the truth.

Physical activity doesn’t need to be strenuous to produce results. Even moderate exercise five or six times a week can lead to lasting health benefits. When incorporating more physical activity into your life, remember three simple guidelines:

 

  1. Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week.
  2. Avoid periods of inactivity; some exercises at any level of intensity is better than none at all.
  3. At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.

 

Make Exercising a Habit

The number one excuse given for why people don’t exercise is lack of time. If you’re finding it difficult to fit extended periods of exercise into your schedule, keep in mind that short bouts of physical activity (10-minute segments) will also help you achieve your health benefits.

 

Experts say, set realistic goals and take small steps to fit more movement into your daily life, including taking the stairs instead of the elevator and walking to the grocery store instead of driving, “The key is to start gradually and be prepared,” says Permuth-Levine. “Have your shoes, pedometer, and music ready so you don’t have any excuses.”

 

Change up your routine, like swimming one day and walking the next, this will help you stick with your new exercise habit. Get out and start a baseball or soccer game with your kids.

 

Even if the weather doesn’t cooperate, have a plan B ready at all times, use an exercise bike in your home, check out the exercise equipment at a nearby community center, or consider joining a health club. The trick is to get to the point where you look at exercise like brushing your teeth and getting enough sleep, just something you do for your own well-being.

 

Always remember that physical fitness is attainable. Even with small changes, you can reap big rewards that will pay off for years to come.

 

Thank you for taking the time to visit my blog. I sincerely hope that my blog entertains, helps and gets you thinking. Please take a minute to leave a comment to start and interesting conversation, or add your interesting thoughts to an existing conversation.

 

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