One
of the most frequently cited reasons that diets and attempts at
healthy eating fail is boredom. Many people simply do not know how
to keep a healthy diet interesting day after day, and it can be quite
a challenge.
Given
the huge variety of fruits, vegetables, whole grains, meats and other
healthy foods at the local grocery store, however, it is definitely
possible to create exciting, nutritious meals that will keep boredom
at bay.
Your
key to healthy eating
The
key to the success of any plan for healthy eating is to eat what you
like, but to exercise moderation when it comes to the less healthy
foods. Improving your level of health and fitness does not mean
forgoing that piece of chocolate cake, for instance. It does mean,
however, limiting yourself to one piece. A healthy diet contains all
types of foods, including carbohydrates, proteins, and even fats.
The key is choosing foods that provide the best combination of taste
and nutrition. After all, if your diet consists of foods you hate,
you will not stick with it.
The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans. Alltough it is questioned nowadays a lot if you should consume milk and dairy products. When choosing foods from these groups, it is important to eat a wide variety of foods from every food group. Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition the widely known micronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of macronutrients, like fats, proteins, fiber and water. Though present in extremely tiny amounts, micronutrients are vitally important to good health. That is why a healthy, varied diet is so important.
In
addition, when choosing foods from within the various food groups,
some choices are naturally better and healthier than others. For
instance, choosing skim or 2% milk instead of full fat whole milk is
a good way to cut down on both fat and calories. Alltough the question about fat is still unclear. One thing is shure - do not take too much of anything. And choosing
poultry or lean meat is a great way to get the protein you need every
day without extra fat, cholesterol and calories.
Likewise
cereals and breads that carry the whole grain label are healthier
than those who do not. Even in the world of fruits and vegetables
some choices are better than others. For instance, peaches packed in
heavy syrup add unnecessary sugar to the diet, while those packed in
water or juice provide only good nutrition.
There
has been a trend lately to add vitamin fortification to food, and
this can sometimes be a good way to maximize nutrition. It is
important to remember, however, that proper nutrition comes from a
healthy diet, not from vitamin supplements. It is fine to buy
calcium fortified cereal, but the bulk of your calcium intake should
still come from maybe from milk, dairy products ( but be cautious) and mostly green leafy veggies.
Choosing
the best foods
Knowing
the five major food groups and how much of each to eat every day is
only part of the picture. The other part is choosing the best foods
from within those food groups. That means things like choosing the
leanest cuts of meat, using egg substitutes instead of whole eggs,
choosing the freshest fruits and vegetables, etc.
Even
with fruits and vegetables, some choices are better than others.
Some fruits, such as avocados, for instance, are packed with fat and
calories. It is important to check the nutritional qualities of the
fruits and vegetables you buy, and not simply assume that all fruits
and vegetables are equally healthy.
One
way to maximize nutrition while minimizing cost is to buy fruits and
vegetables that are in season and are local. Fruits and vegetables that are in
season are usually quite a bit cheaper than those that must be
shipped hundreds or even thousands of miles, and they are generally
much fresher too. Of course, depending on where you live, there may
be varieties of fruits and vegetables that are not available locally,
so the northerner in search of citrus fruits will just have to watch
the sales and buy accordingly.
International Health Tribune
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