Healthy Eating Tips

Healthy Eating Tips
Major areas of concern in public health nutrition have moved from problems of nutritionaldeficiency to problems of excesses and imbalances. It now appears that problemsof over consumption are as prevalent as the problems of under consumption.There is sufficient scientific evidence to suggest that diets high in total fat and sugars and diets low in fiber and carbohydrates are linked to Coronary artery diseases, diabetes, Stroke and certain cancers.

In view of this, changing dietary patterns and balancing nutritional status is viewed as a key to improve public health.Conflicting messages about diet, including publicity for “fad” diets (diets that gain popularity very quickly and also fall out of favor just as quickly) tend to distort the public’s understanding of healthy eating. Several myths also persist,such as skipping meals is a good way to loseweight, all fats are bad or carbohydrates should be limited when tryingto lose weight.
A balanced diet based on appropriate proportions of all the food groups, cooked in a healthy way is the road to health. Food preferences vary with individuals and body type also becomes a deciding factor. Health professionals can guide individuals towards a varied, yet balanced diet.

Here are a few tips to stay healthy:
Never skip meals. Skipping meals has no advantage in health and it is a major causeof weight gain in the long-term. When a meal is missed, the body metabolism slowsdown, leading to more intake of high-calorie and high-fat foods soon after.
Prefer to opt for high-fiber foods like whole-grain breads and cereals, whole pulses,beans, vegetables and fruits. This will lower the risk for chron¬ic diseases, suchas Coronary heart disease and Diabetes.
For the meat eaters, lean meat, fish, or chicken without the skin can be added tothe diet with a careful watch on the intake of calories in each meal.
To satisfy the calcium and vitamin D requirements of the body, low-fat/fat-freemilk, yogurt or cheese is recommended. This will strengthen the bones even withage. Alternatives to milk such as soymilk or tofu also obtained from soy are advised.
Some foods are rich in some nutrients, but there is none that has all the nutrientsneeded by the body. Foods from the different food groups and all colors have tobe selected to ensure a steady supply of all vitamins and nutrients required bythe body.
Food combinations and smart cooking ideas can make mealtime more enjoyable. Thiswill also add to the variety of food types in the daily diet. Having the right perspectiveto healthy eating and adding a few creative skills will be able see long-term healthgains.
Fresh fruits, dry fruits like dried apricots, roasted grams and salads, whole-wheatcrackers and soups without starch and fat can be kept handy to be used as snacksso as to avoid snacking on unhealthy foods. High-fat and high-sugar snacks likecakes, samosas, kocharies, fried bhugias, chips and soda should be avoided.
Consuming plenty of water and other fluids like limejuice, green tea is always recommended.Water keeps the body well hydrated and controls your appetite to a certain extent.
Salads made of fresh fruits and vegetable can be added to each meal. This will ensurea supply of fiber and vitamins and also creates a fullness effect preferred by manyweight watchers.
Every meal should be enjoyed and consumed slowly. This will aid better digestionof the food.
Finally the best plan of action to achieve and maintain a healthy weight is to havea balance between the amount of energy consumed and the amount of energy spent.
A healthy and balanced eating plan should ensure that the following foods are eatenevery day:
1. Whole grain breads, cereals and brown rice.
2. A variety of fruitsand vegetables, either raw or cooked.
3. Lean meat, poultry, fish eggs, beans andother dry legumes.
4. Low fat milk, yogurt or other fat free milk products.