Following Healthy Eating Guidelines Is Not Costly

There is a misconception that it is expensive to follow healthy eating guidelines and eat a better, more balanced meal plan. This may be due to the fact that many high calorie and high fat foods found in the supermarket are cheaply priced. If you have been subsisting on a diet of fatty, processed foods, and suddenly decide to change and follow healthy eating guidelines; you may be in for a few surprises.To follow the guidelines, you will need to eliminate fatty, processed foods from your diet. You may be surprised to learn that fresh whole foods ingredients, and fresh, raw fruits and vegetables in season are far less costly that those you are eliminating. Once you have determined that you are going to be buying different foods; another change is needed.

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You will adjust the way you shop. Make a list and stick to it. Avoid impulse buys and those in the checkout lines. Shop your way around the perimeter of the store and avoid the interior aisles until the end of your list. The whole foods, fruits, meat, vegetables and bread are usually found around the perimeter of the store, and the processed foods and other staples are found on the interior aisles. This is a secret that not many people know. If you shop the outer aisles first, you will be able to buy most of the items for recipes on your list, and only pick up the staple foods such as flour, sugar and spices on the interior. This saves lots of money and helps you stick to your healthy eating guidelines and not overindulge.Buying ingredients to make dishes from scratch is another way to save money while following your healthy eating guidelines. You save by purchasing raw ingredients and combine and prepare them yourself. Pre-packaged foods that you used to buy can often be homemade for cents on the dollar. Soups are a great example of this. You might spend several dollars to purchase a can of soup that is loaded with sodium and preservatives. Making a pot of homemade soup with fresh whole ingredients and seasoned to taste with low sodium will actually cost you several dollars for the whole pot! The same is true for breads and other baked goods. You simply have to be sure that the ingredients follow your healthy eating guidelines, and realize that these foods are perishable due to no preservatives.

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Following healthy eating guidelines doesn’t have to break the bank. You may find you have a hidden talent for cooking as well. Enjoy eating your own fresh homemade foods and save while following a healthy eating plan for good nutrition.

Healthy Eating Guidelines – Some Basic Rules For Eating Healthy

Most people who are out of shape, are that way because they have no structure with their eating. They eat whatever they want whenever they want without regard to the consequences. Since I was asked to write about healthy eating I have decided to make healthy eating guidelines that if you follow you can’t go wrong.Do Eat:Water-drink itLean meats- avoid high fat red meat

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Vegetables and fruitOatmeal- this is one of the healthiest foods around. Helps with everything from weight control to lower chance of heart diseaseProtein powder- most people should be supplementing with more proteinDon’t Eat- or limit it to small amountsFast FoodsProcessed or packaged foods like hot pocketsBeer or boozeDeep fried foodsIt is important to follow these healthy eating guidelines consistently to have real results. One more thing to add to this list is to exercise daily. Make it a priority to exercise, even if you have to turn off the television. If you do not exercise you will be cutting your life short. It is proven that people who exercise and eat healthy live far longer than those who do not.

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These are only a few of the many things you can and cannot eat to have a healthy diet. To learn more you can consult a physician and ask him for some healthy eating guidelines to follow. Most of the rules they will give you will coincide with the ones here. Here is to you being healthy, happy and living a long life!

Healthy Eating Guidelines For Pregnant Women

Pregnancy is an exciting, but also sensitive time for women. During this period, women need not only take care of their own health, but the health of their offspring as well. However, pregnant women need not give up eating all the food they love. All they need to do is eat smart, and ensure that their food choices are healthy ones. Here are some great healthy eating tips for pregnant women.Watch Your Serving SizeAccording to nutrition experts pregnant women need an estimated three hundred extra calories each day during this crucial period. However, the extra amount of calories they require will depend on their weight before they got pregnant. Pregnant women also have to follow the appropriate serving recommendations, by talking to their health care provider about having the appropriate eating plan. Pregnant women also need to take close tabs on their serving portions, because they may be eating more than what they think.

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Daily Food Serving Guidelines To FollowWomen should be careful of what they eat, and how they eat during pregnancy. They need to remember that fatty foods like chips, cookies, doughnuts and sweets like sodas and candy do not give their baby the right amount of nutrition they actually need. Here is some interesting food serving guidelines to consider.- Pregnant women should consume at least six ounces of grains per day. An ounce of grains is equivalent to 1 cup ready-to-eat cereal, 1 small pancake, 1 slice bread and 1 small tortilla.- 2 +1/2 cup serving of vegetables. A cup of vegetables is equivalent to 1 cup vegetable juice, 1 cup raw or cooked vegetables and 1 medium-baked potato.- 1 +1/2 cup of fruits. A daily serving of 1 + 1/2 cup of fruits is equivalent to 1/2 cup of fruit, 1/4 cup dried fruit, 16 grapes or 1/2 cup fresh, frozen or canned fruit.- 3 cups of milk each day. This daily serving is equivalent to 1 cup yogurt, 1 + 1/2 ounces natural cheese, 2 ounces processed cheese and 1 cup milk.

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– 5+ 1/2 ounces of protein each day. This daily serving is equivalent to 1/4 cup cooked dry beans, 1 egg, 1/2 cup nuts, 1 ounce of poultry, meat or fish, and a tablespoon peanut butter.Apart from considering the daily serving guidelines mentioned above, pregnant women should also take regular doses of folic acid. Folic acid helps prevent serious birth defects and spinal cord defects. Women of child-bearing age need to take at least 40 micrograms of folic acid each day before and during pregnancy. Foods that are rich sources of folic acid include enriched grain products, green leafy vegetables, orange juice, beans and vitamin-fortified breakfast cereals.

Healthy Eating Guidelines For Diabetics

A diabetic’s life can be tough on his diet. If a person has diabetes, it is important that he or she is aware of the connection between carbohydrate consumption and diabetes management. Once carbohydrates are synthesized by the digestive system, they become sugars, and have a direct effect on blood glucose levels. A diabetic’s diet must maintain a delicate balance of essential nutrients and minerals. It is important for diabetics to know what foods to eat, and which ones to avoid.Choose High-Fiber VegetablesEating fiber-rich vegetables is good for diabetics, since fiber does not raise or affect blood sugar levels. The vegetables should be minimally processed, and ideally should be eaten raw. Among the fiber-rich veggies that are great for diabetics include cauliflower, celery, cucumber, Brussels sprouts, broccoli, artichokes, cabbage, eggplant, peppers, greens and spinach.

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Suggested Fruit Variants For DiabeticsFruits that have high fiber and fructose content are good for diabetics, since these do not affect blood sugar levels. Raw fruits are best for diabetics, since most dried and canned fruits contain high sugar levels. The suggested fruits include apricots, apples, blueberries, grape fruit, guava, Kiwi fruit, mango, pears and pomegranates.Meat And Protein SubstitutesGetting adequate amounts of protein should be part of any diet, especially for diabetics. Protein helps regulate blood sugar levels and provides energy. While meat products are generally the best sources of protein, diabetics must limit their meat consumption, and instead consume more legumes and fish, which provide essential fatty acids and protein. The best meat substitutes for diabetics include veal, lamb, chicken or turkey, oily fish like mackerel and salmon, seafood, eggs, beans, lentils, soybeans, and moderate amounts of milk and dairy products.Limit Consumption of Unhealthy FatsDiabetics must also limit their consumption of unhealthy fats like saturated fat, as well as reduce their intake of margarine, butter and shortening. Diabetics should instead go for monounsaturated and polyunsaturated fats, which are found in canola, olive oil and nuts.

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Whole GrainsWhole grains also serve as a tasty way for adding good carbohydrates to your diet. Choose whole-grain cereals and breads, bran, barley, buckwheat, millet and steel-cut oatmeal.Just because you have diabetes does not mean that you can not have your fill of healthy and delicious food anymore. A healthy eating plan for diabetics should translate into consuming a wide array of foods, in moderate amounts. Diabetics also need to stick to regular meal times, and get a diet which emphasizes on vegetables, fruits, whole grains and other healthy meat substitutes. A diabetes diet should not be restrictive, but instead must offer you foods that are rich in nutrients, and low in fat and calories.

Healthy Eating Guidelines for First-Timers

If you have never dieted before, or ever even considered changing your eating habits, this article is for you. You see, when you are young and active, you can basically eat anything you want, and stay within healthy eating guidelines without even trying. Remember when you could eat and eat and never think twice? Now everything has changed. You may have gained weight through pregnancy, or just a sedentary lifestyle. Whatever the reason, you find the numbers on the scale just keep going up. Don’t despair. You can get back to where you used to be by following the guidelines to lose weight, and increase your activity level. It won’t be easy, but it you stick to these healthy eating guidelines, you will be able to lose weight, feel better and reduce your risk for heart attack, stroke and other health issues. There is no time like the present to implement these changes.

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Cut out the fats, sweets and salty snacks for a start. Snacking is a terrible habit, easy to get into, but difficult to break. You can still snack within the guidelines but the foods you snack on will have to change. Instead of baked goods, ice cream, candy or salty chips and pretzels choose whole fruits and keep a supply of crunchy veggie slices to munch on when you feel the urge to snack. Your healthy eating guidelines can allow for a little flexibility but keep in mind the fat and sugar content of your food choices. Fresh fruit is the best option because it gives you sweetness for taste and fiber and vitamins for good nutrition. Cultivate a taste for fresh fruit in season. You can eat canned or frozen fruit but make sure there is no added sugar in the canning process.Stop the FryingCutting out fats also means preparing foods a bit differently. You want to stop frying foods in animal fat, butter and lard. Use cold-pressed oils like corn, canola, olive and sunflowers oils instead. This small change to your food preparation adheres to healthy eating guidelines and will actually help lower cholesterol and reduce your calories through fat.

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Rethink Your BeveragesYou may not realize how many calories come from sodas, beer, and other processed beverages. Sweet sodas and teas are full of calories from sugar. Switch to flavored waters and diet sodas. Drinking extra servings of water are recommended by the guidelines for weight loss and good health.Taking some basic and relatively simple steps to follow healthy eating guidelines will make a huge difference in your diet and overall health. These tips are just a few suggestions to get you on your way to a healthier way of eating. Follow healthy eating guidelines for weight loss, better eating habits and reduce your health risk at the same time.

Healthy Eating Guidelines Eliminate the Fat

If you have been following healthy eating guidelines to lose weight and get healthy, you may have noticed that many fats are being eliminated from your diet. We all know that the fat we cook with and eat lends a lot of flavor to our diets. Worried that your healthy eating guidelines make everything too bland? No need to fret. Following healthy eating guidelines doesn’t have to take away flavor from your recipes. There are a lot of different choices for you when it comes to preparing and eating food. Just because the fat is gone, doesn’t mean you cannot substitute for other flavors. Let’s look at some “good fats” that you are allowed, even encouraged to prepare food with when following the guidelines.

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Healthy eating guidelines call for only 20 to 25% of the calories you eat to be from fat. That is a pretty low percentage, so you want to make them count. Fats are hidden in a lot of places, and we have to be very diligent to identify those “bad fats” and cut them out. Salad dressings and many prepackaged or prepared foods found in your market contain bad fats called trans fats. These are some of the worst types of polyunsaturated fats you can consume. These guidelines eliminate trans fats, and as a diligent label reader, you should be able to identify those and avoid them. Every other kind of animal fat is also to be avoided whether it be lard, butter, cream or bacon fat. Dairy is allowed, but only if it is low fat or nonfat. There are many of these healthy products available to you in a variety of forms such as yogurt, cottage cheese, low or nonfat milk and there are non-dairy options such as soy or rice milk also available.The good fats you are looking to replace the bad ones are monounsaturated fats. Look for cold-pressed oils such as olive, sunflower, corn and canola oil. These oils are also to be used sparingly and calculated into the 20-25% of your daily calories from fat. Soy and Canola also contain amino acids that make them healthy oils to consume. Of all of the healthy oils, olive oil is considered to be the best, as it will not break down over heat as easily as some of the others mentioned.

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Enjoy your low fat options and stick to your healthy eating guidelines. There is no need to sacrifice taste when you eliminate the fat.

Healthy Eating Guidelines – Men Vs Women

Healthy eating guidelines are not difficult to follow, but depending upon your gender, you may have different guidelines to follow. Here we will examine the differing nutritional needs for men and women, and the healthy eating guidelines for both.WomenHealthy eating guidelines differ slightly for women. Women require more calcium in their diets than men do. High calcium for women prevents osteoporosis, but high calcium for men has been linked prostate cancer. Women also require more iron than men do just until menopause, then the requirement is nearly equal. Women should follow healthy eating guidelines regarding lean protein in the diet. Only about 60g of protein per day is advisable. Excess protein is excreted through the kidneys. High urine protein in women can lead to osteoporosis. Women especially need extra vitamins B and D. D is difficult to get from diet alone, so many women need a multivitamin or D supplement. Pregnant women should take a prenatal vitamin that contains vitamins B, D, and Folic Acid which is needed for developing a healthy baby. Healthy eating guidelines recommend lean protein and lots of whole grains, fruits and vegetables for a well-rounded diet.

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MenDue to their larger mass and size, men usually require more calories daily than women. Men also need more fiber in their diets but surprisingly, their protein requirements are largely the same. Both men and women should avoid large amounts of protein as healthy eating guidelines call for only 15% (60 g) of the daily intake of calories from protein. There are consequences of excess protein for men in that it can cause kidney stones as it is excreted in the urine. Men who want to build muscle mass or “bulk up” can tolerate higher levels of calories through protein and complex carbohydrates, but will need to match this with increased activities such as resistance training, or weight lifting.Both women and men should eliminate saturated fats from the diet, and replace them with monounsaturated fats such as olive, corn, sunflower, and canola oil. Eating oily fish is also recommended for Omega-3’s that help to lower cholesterol and triglyceride levels.

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Healthy eating guidelines for both men and women are about the same when it comes to overall diet. Both genders should eat a low fat diet filled with lots of vegetables and fruits, lean protein and low fat dairy. Height, weight, body type and level of physical activity will dictate the dietary requirements of both women and men. Healthy guidelines for both will adjust as you age and/or become less active.Be sure to follow healthy eating guidelines regardless of your age or gender. The old saying “you are what you eat” really is true. Eat a healthy diet for a healthy you.

Balanced Healthy Eating Plans

Good food is so important for your body. Eating the right food is key in a balanced diet. There is a lot of misguided information out there telling you ‘carbohydrates make you fat’ and ‘fat is bad’, well lets give you the nutritionist verdict – Here are healthy eating guidelines!Don’t Skip Carbs:Are you confused about Carbs? Do you think you have to give up all carbs to lose weight? What is the truth behind eating carbs and losing fat? You do not have to go on a low carb diet to lose fat! There are carbs in a wide range of foods, not just bread, past and potatoes. Beans, fruit and vegetables also have carbohydrates in them too. It plays an important part in brain function and energy levels. You should be having 300 – 400grams of complex carbohydrates from natural low calorie sources like grains, cereals and vegetables.

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Protein – Fat Burning Hero:Protein plays an important part in helping your body burn fat. Protein is broken down into amino acids which your muscles use like fuel. When you use your muscles, they breakdown. Protein aids the muscles to repair, it stabilizes your blood sugar, and with a stabilized blood sugar level your body burns fat at a faster rate. Small serves of protein is recommended – at present we eat (on average) 50% more protein then we need. 50 – 70grams is the recommended daily intake. Good whole sources of protein are – lean meat, eggs, low fat dairy, nuts and nut butter.

Flexible Healthy Eating Guidelines

There is no reason you should ever be bored with your meals, menu choices or feel deprived of delicious healthy food choices. All it takes is some creativity and maybe a little experimentation to keep your food choices lively and delicious. Follow healthy eating guidelines, but never be bored. Here are some tips to keep your menus exciting and full of flavor.Go InternationalTry something new and stick to your eating guidelines by experimenting with dishes from around the world. Many cultures are rich in food and have wonderful new flavors that will still work within your healthy eating guidelines. Modify those that don’t by making simple substitutions to keep them within healthy eating guidelines. Asian dishes and many Mediterranean recipes use fresh whole ingredients and delicious spice alternatives that fall within healthy eating guidelines but give you and your family a wonderful new taste sensation. Explore regional cuisine within different countries to see how people around the world enjoy food.

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Spices Change the FlavorYou can prepare dishes with new and different spice combinations and surprise yourself with new dishes to love. Many spices fall within eating guidelines and some even have additional nutritional or health value. Visit markets that specialize in regional or international varieties and add new, delicious and wonderful spices to your kitchen. You may be surprised at the difference simple spice combinations can alter the flavors of even the most common and familiar dishes.Involve your family in menu planning and make one week a month “Exotic Food Week”. Take your kids with you to local farmer’s markets to buy fresh local produce, and to purchase meat and fish. Teach your children the difference between factory farming, and locally grown items. Taste comparisons will confirm the desirability of eating locally grown and organic products. Prepare food according to healthy eating guidelines and give your kids fundamental teachings in healthy eating for life.

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Studies have shown that children who are fed a well-rounded diet within eating guidelines in childhood are more likely to have a healthy relationship to food in adulthood, and are less likely to fall victim to advertising and peer pressure to eat junk food as teens. Healthy eating guidelines can be flexible and fun. Experiment with new flavors and recipes. The surprises never end when you are learning to eat new foods. You won’t love everything, but don’t be afraid to give it a try.

Healthy Eating Guidelines for Vegetarians

For those who want to live a healthier lifestyle, animal lovers and those opposed to commercial and factory farming of food, a vegetarian diet can be a desirable lifestyle choice. It is possible to follow healthy eating guidelines and get adequate nutrition while eliminating animal products from your diet. This is a healthy lifestyle choice, and you can actually do it in steps. We will look at healthy eating guidelines for different types or levels of vegetarian diets and modifications that some people practice.Lacto-Ovo VegetariansThis is the most common type of vegetarian diet and a step towards a completely vegetarian diet that consumes no animal products. Lacto-ovo vegetarians follow the healthy eating guidelines for vegetarians but include milk and eggs. Those who follow this diet have eliminated meat altogether, eat lots of fruits, vegetables, whole grains and legumes. They also include eggs and milk for additional protein.

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PescatarianPeople who are called pescatarians are vegetarians that do not eat meat or dairy, but do eat fish. This is a recommended diet for those who want to include healthy Omega-3’s that are found in oily fish. These pescatarians follow the healthy guidelines for vegetarians with this one exception. Pescatarianism is a great way to get more lean protein and Omega-3’s in your diet in addition to the lean protein that a vegetarian diet requires. Pescatarians can eat a very well-balanced diet and get most of their lean protein from the fish they consume. At least one serving of fish daily will give nearly the required amount of protein for a healthy diet.VeganPeople who practice veganism do not eat meat, dairy products or processed foods that contain animal products such as eggs or gelatin. Healthy eating guidelines for vegans are heavy on the whole grain protein, fruits and vegetables. Soy often plays an important part in the vegan diet. Vegans are also encouraged to supplement their diets with wheat germ, omega-3, soy lecithin and B-complex vitamins for overall good nutrition.

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It is possible to eliminate meat and dairy from your diet and still follow healthy eating guidelines for good nutrition. This is a healthy lifestyle choice for many and those who practice one of the forms of vegetarianism have a significantly lower risk of cardiovascular disease, hypertension, stroke and diabetes. Care must be taken to follow healthy eating guidelines to get enough protein and nutrients through available vegetarian food choices.