Healthy Eating Guide

health eating

Healthy eating means enjoying a variety of foods in the right portions. There is room for all types of food; each one adding its own goodness. Having a varied diet ensures you get all nutrients you require to stay healthy and bursting energy.

The first step you should take for healthy eating is balancing your food needs and lifestyle. It is a simple equation: energy in must equal energy out. Eating more leads to excessive weight gain. Eat less and you’ll feel tired. Eat only when hungry and do not overeat regardless of food.

The more natural and less processed the food the better. Emphasize whole, fresh foods. Replace white rice with brown rice; white bread with whole grain bread; sugar with small amounts of raw honey or dry fruit; pasta with millet or whole grain pasta; canned foods with fresh; candy and other sweets with dry or sweet fruit; etc. Organic foods are best as they are higher in nutrients and do not contain harmful pesticides, hormones or antibiotics found in conventional foods. Always choose fresh over frozen, dried or canned foods. Fresh foods taste better, have more nutrients in them, have no added salt, sugar or unhealthy additives.

Eat a fiber-rich cereal for breakfast. Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day. Fiber in your diet will significantly reduce your risk of disease; it is worth it. Whole grain cereals are also an important source of B vitamins, the ones that help to extract energy from food. Whatever you eat, remember: don’t skip breakfast.

Try to swap fruit for cookies or pie as snacks. Dried fruit makes an excellent snack with lots of fiber. Always include fresh fruit in packed lunches. Salads, any season, are another good lunch option.

Variety in diet is very important - to prevent allergies, malnutrition and to lower exposure to natural and man-made toxins found in many natural foods.

Most of us should reduce the amount of fat we have. Low fat and control are the key words. Switch to unsaturated oils - olive oil is best- if you have not already done so. Add salad to your sandwiches and skip the butter. Try cottage cheese and jelly on toast, instead of butter. There is really no need for butter if the topping is moist.

Always properly wash fruits and vegetables before consumption. This lowers the exposure to agricultural chemicals (used to cultivate conventional plants) and harmful microorganisms. Peel the skin if washing is not sufficient.

Lower the amount of salt you have, aiming for one tea spoon a day maximum, including salt in processed food. Herbs and spices will give flavor and aroma, reducing the need for salt.

Regularly consume unpasteurized fermented/cultured foods like sauerkraut, miso, pickles, kefir, yogurt, etc. These are pre-digested foods that are high in probiotics (friendly bacteria) and enzymes which provide numerous health benefits. Start with what your ancestors consumed and later experiment with other foods as well.

Do not cook meat or fat at high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Boiling is probably the safest way of cooking meat.

See Also : PPO Health

Executive summary by Doel

Based on article Anne Ehmer.