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Healthy Dieting

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Eat Fit, Eat Good Food.
Lots of people are feeling that guilt when you crash diet and consume much more than you should when you know you have to be on a diet? First, you must make sure that you are on diet plan, and not simply some fashionable diet plan you convinced yourself to try. Here are some ideas that you should follow, helping you on the way to healthy dieting.
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  • 1. March 19th, 2012 Published by: danielp Created using Zinepal. Go online to create your own eBooks in PDF, ePub, Kindle and Mobipocket formats. 1 Healthy Dieting This eBook was created using the Zinepal Online eBook Creator. Use Zinepal to create your own eBooks in PDF, ePub and Kindle/Mobipocket formats. Upgrade to a Zinepal Pro Account to unlock more features and hide this message. Healthy Dieting Tips By admin on March 19th, 2012 Healthy Dieting Healthy Dieting Healthy Dieting – Eat Fit, Eat Right. Have you been feeling that guilt when you crash diet and consume more than you should when you know you should be on a diet? First, you have to make sure that you are on a healthy diet, and not just some fashionable diet plan you convinced yourself to try. Here are some tips for you to follow, helping you on the road to healthy dieting. Healthy Dieting Find out how to integrate healthy eating habits into your lifestyle. For your busy days, you might want to prepare in advance and shop for fresh produce during the start of the week, or when new items are being checked in at your local grocer’s. Just by making a few adjustments and shopping more wisely, you are able to live a healthier way of dieting. Healthy Dieting – What Healthy Dieting Is and What It Is Not Healthy dieting is not crash dieting. Rather, it is a more disciplined way of food intake. Dieting is a more conscious way of eating, planning your meals, and doing the complementary activities to help you achieve your goal of a more fulfilling approach toward starting your day. Healthy Dieting – Basing Your Meals on the Food Pyramid We’ve encountered the food pyramid when we talk about healthy eating every once in a while. The food pyramid is a diagram that helps us plan our meals according to what we should be eating. By familiarizing yourself with the food groups in the pyramid, you have a better sense of what to serve your body daily. Prepare a combination of fruits and vegetables daily, and this food group usually takes up a big percentage of your intake. Fresh fruit juice can also make for a healthy substitute, giving the right dose of vitamins your body needs. Healthy Dieting Starchy food and wholegrain foods usually consist of one third of your total food intake. This means meals have to be based on this particular food group. This is the base source of energy and fiber. Rotate your grains and try a variety of cooking methods for a healthy gastronomic experience. Healthy Dieting Meat, fish, eggs, and beans are the primary source of protein. Proteins break down fat and help repair the body. Be sure to cook meat thoroughly and select lean meat to consume. Healthy Dieting Indulge and Exercise With some information on the food pyramid, you have the challenge to cook your own meals to ensure that you are on top of preparation and portion control. One secret of French women for keeping the body slim, even though they consume foods that are high in fat, is portion control and exercise. However, it is alright to give in to cravings once in a while. Comfort foods give you some gratification and a sense of reward, often including dishes that were enjoyable for you during your childhood. But you have to take them in moderation. Healthy Dieting Exercise properly. You don’t have to take regular workouts at the gym and pay expensive membership fees. Getting some chores done yourself around the house can get you busy and active. Instead of paying your neighbor’s kid to trim the grass on your lawn, you can do it yourself. Healthy Dieting – Knowing Your Weight Category Knowing your weight category is your constant standard in maintaining your weight. The weighing scale does not have to be your enemy. It is your friend in keeping your weight in check. Your weight has to correspond with your height and your age. By knowing the right weight category, you will be more informed of whether or not you have to gain, lose, or maintain your current weight. You may refer to some books and helpful sites about your correct weight category. Simply put, healthy dieting is watching what you eat and keeping your body fit. Healthy dieting helps you get the nutrients you need. Control your portions and eat in moderation.
  • 2. March 19th, 2012 Published by: danielp Created using Zinepal. Go online to create your own eBooks in PDF, ePub, Kindle and Mobipocket formats. 2 Read more about Healthy Dieting in our Healthy Dieting section. To visit our Healthy Dieting section please follow this link: Healthy Dieting Jonathan Bigler Jonathan Bigler has been an expert author in Healty Dieting area for last few years. His website provides updated information on Healthy Dieting and enlighten people about what they need to know about Healthy Dieting. Share and Enjoy • Facebook • Twitter • Delicious • Digg • • Add to favorites • Email • RSS Soy products. Soy and healthy dieting By admin on March 19th, 2012 Soy products – Soy and healthy dieting Soy products Soy products – The Dangers of Soy products In the health world today, you constantly hear people touting the benefits of soy. However, soy may not have as many benefits as people claim. In fact, soy may actually be dangerous for your health. Over the past forty years, a wide variety of studies have been done on the safety of soy products for human consumption. You may be surprised to learn that soy actually contributes to a lot of human health problems. Soy products – Estrogen Soy products are a very large producer of phytoestrogens. Phytoestrogens are essentially the plant-based equivalent to the human estrogen hormone. Having too much estrogen in your system can result in a variety of unhealthy effects for your body. In men, this may contribute to the development of breasts and other feminine features. Studies have shown the phytoestrogen level in the recommended daily serving of soy baby formula is equivalent to about four birth control pills. For women, an estrogen imbalance may have crushing effects, as well. Too much estrogen in women can result in endometriosis, low libido, and infertility. A women taking birth control and consuming a lot of soy should closely monitor her estrogen levels. Soy products – Soy products and the Thyroid Soy products also contains particles that will prevent your thyroid from getting the recommended daily dose of iodine it needs. This can be dangerous as it will put you at an increased risk for developing thyroid disease. Your thyroid gland helps to balance your body and regulate your moods. If you drink too much soy, you could potentially disrupt your body’s ability to regulate itself and your moods. Problems with your thyroid gland can also result in a decreased ability to concentrate or remember details. Soy products – Health Warnings About Soy products While the United States government has not yet released any explicit warnings about consuming soy-based foods and beverages, other countries have. In France, there is a warning put on all soy products to tell users they should not be given to children under three years old. The Israeli government has also released a health warning concerning the consumption of soy by infants and small children. Germany and New Zealand have not made any definitive negative health statements on soy as of yet, however, they are expected to do so within the next few years based on studies they are currently involved with. This should alert you that something is up with soy. While America has not issued any warnings about soy products yet, these warnings may pop up in the future. Remember, back in the 1950′s cigarettes were recommended as a healthy habit, nowadays everybody knows cigarettes actually harm your health. Could soy be the next tobacco? While the government has not yet issued a definitive negative statement on soy products, it would still be best to take precaution and start reducing the amount of soy in your diet. Read more about Soy products in our Soy products section. To visit Soy products section, please follow this link: Soy products Jonathan Bigler Jonathan Bigler has been an expert author in Healty Dieting area for last few years. His website provides updated information on Healthy Dieting and enlighten people about what they need to know about Healthy Dieting. Share and Enjoy • Facebook • Twitter • Delicious • Digg • • Add to favorites • Email • RSS Healthy exercises. Low impact exercises for healthy dieting By admin on March 19th, 2012 Healthy Exercises – Low impact exercises for healthy dieting Low impact healthy exercises place the least amount of pressure on your body joints while also increasing your
  • 3. March 19th, 2012 Published by: danielp Created using Zinepal. Go online to create your own eBooks in PDF, ePub, Kindle and Mobipocket formats. 3 cardiovascular functioning level. Healthy Exercises give you a workout without increasing your risks of injuries or more body aches. Always start out at a slow speed for only a few minutes. Gradually increase your time and intensity as you progress in your workout to prevent injury. Healthy Exercises Healthy Exercises – Start Walking If you have lived a sedentary life for a while and are totally new to physical activity, one of the best ways to get involved with low impact activities is through walking. Walking is one of the recommended healthy exercises for getting back into the physical realm because it is simple and involves only the cost of a good pair of walking shoes. Walking can be done indoors at shopping malls, for instance, or outdoors making it ideal for being a convenient exercise for healthy dieting. * Start a walking group and turn your healthy exercises into a social affair. Walking with others can give you a built-in support group and make the endeavor more fun. * When walking outdoors, make certain to watch out for uneven surfaces, low-hanging branches and stay alert of your surroundings to be safe. Healthy Exercises – Get Into the Water Another great low impact exercise for healthy dieting involves the water. Swimming and water activities are ideal for individuals wanting to place as little pressure as possible on their joints, such as those with arthritis. Water contains a natural buoyancy that supports the majority of your body weight, which naturally takes pressure off your joints. Water also has a natural resistance, making it an ideal way to strengthen your muscles without lifting weights. If you cannot swim, you can do water aerobics. Any aerobic activity that can be done on land can be done in water. Get into chest-deep water to do some jumping jacks, walking across the shallow end of the pool, and/or doing leg and arm lifts. For more resistance, use some aerobic tools like Styrofoam barbells and rubber flippers. Healthy exercises in water can burn more calories than land-based maneuvers, which can help with your healthy dieting program. Healthy Exercises – Do Some More Housework Start doing more house-related work to get your heart pumping. Housework can be one of a great low impact healthy exercises for healthy dieting. Move and/or rearrange furniture, paint your interior or exterior walls, clean your cupboards, sweep your driveway, shovel snow and/or mow your lawn manually. All these activities can help out. Healthy Exercises – Reap the Benefits of Tai Chi Tai Chi is also one of the ideal low impact healthy exercises for healthy dieting. Tai Chi, an ancient martial art form, combines mental concentration and discipline with physical movement. Movements consist of deliberate and well-defined slow-acting poses that work on improving your balance, flexibility, strength and concentration levels. Learning to do Tai Chi correctly can give you a good cardio workout that raises your heart rate without making you jump at all. Healthy Exercises – Improve With Yoga Yoga is another low impact exercise that can help you with your healthy dieting. Yoga concentrates on strengthening the mind, body and spirit into one cohesive unit through a variety of well-defined poses. This ancient art can improve your flexibility, endurance and strength throughout your body. Get involved with any of these low impact healthy exercises for healthy dieting by buying a CD and doing it within the comfort of your own home, purchasing a book and CD, joining a health spa that offers the discipline and/or joining an healthy exercises class. With so many ways to get low impact healthy exercises, there is no reason you cannot pursue your goals of living a healthier lifestyle while eating a healthy diet. Read more about Healthy Exercises in our Healthy Exercises section. To visit Healthy Exercises, please follow this link: Healthy Exercises Jonathan Bigler Jonathan Bigler has been an expert author in Healty Dieting area for last few years. His website provides updated information on Healthy Dieting and enlighten people about what they need to know about Healthy Dieting. Share and Enjoy • Facebook • Twitter • Delicious • Digg • • Add to favorites • Email • RSS Caloric intake. Information about caloric intake and healthy dieting By admin on March 19th, 2012 Caloric intake – Information about caloric intake and healthy dieting Maintaining a normal weight is very important for a person’s health and productivity. Excessive weight is associated with
  • 4. March 19th, 2012 Published by: danielp Created using Zinepal. Go online to create your own eBooks in PDF, ePub, Kindle and Mobipocket formats. 4 multiple health disorders such as heart disease, high blood pressure, type 2 diabetes and high blood cholesterol. Caloric Intake Caloric intake Moreover, people who are overweight may have a lower self-esteem and productivity due to psychological issues. Maintaining a normal weight means monitoring your daily caloric intake and taking action to limit the amount of unhealthy foods eaten. Additionally, moderate exercise may accelerate caloric consumption and stimulate the use of body fat deposits as an energy source. Caloric intake The recommended daily caloric intake depends on the intensity of mental and physical activity of an individual. The average daily caloric intake for a man is 2,500 calories and for a woman is about 2,000 calories. Monitoring your caloric intake in a direct manner means reading nutritional labels on food products — the label contains energetic and nutritional information about a specific product. However, for busy people, this is a time-consuming process. Fortunately, there is an easier and more effective way to monitor your caloric intake without reading food labels and doing the math. Caloric intake Instead of thinking about the total caloric intake, think about the energetic density of foods. Energetic density is the amount of calories contained in a gram or ounce of food. For example, if you eat more foods that have a moderate or low energetic density, then your total caloric intake will decrease without the need to read food labels and worry about calculating calories. To simplify the process, we will divide foods into several categories, according to their energetic density. Caloric intake The first category includes foods that have a very low or low energetic density such as fruits, vegetables, juices, low-fat milk and soup made from broth. These foods contain high amounts of water, which has no calories. There is absolutely no need to monitor the consumption of foods from this category because their caloric content is so low that they barely add anything to the total caloric count. Moreover, fruits and vegetables are great sources of vitamins, minerals and fiber, while non-fat milk is an excellent source of calcium and high-quality protein. Caloric intake The second category includes foods with an intermediate energetic density. It includes whole-grain bread, breakfast cereals, low-fat milk, low-fat cheese, fish, lean meat such as chicken or turkey, sea food, rice, soy and legumes such as beans or lentils. Foods from this category have a higher caloric content than those from the previous category. However, they are still low in fat and cholesterol, which makes them good food choices for your diet. You need to consume such foods in moderate amounts to keep your total caloric intake within acceptable levels. Foods from this category contain complex carbohydrates and protein and are low in fat, which is beneficial for your health. Caloric intake The third category includes foods that have a high energetic density and are bad for your health. They are high in cholesterol and animal-derived fat, which can significantly disrupt your efforts to lose weight. During your weight loss program, you should avoid eating these foods at all costs. Examples include eggs, butter, high-fat meat such as beef and pork, bacon, full-fat cheese, cookies, cakes and pizza. Caloric intake Categorizing foods according to their energetic density is a great way to monitor your total caloric intake without significant mental effort. To keep your caloric intake in check and maintain a normal weight, try to avoid eating foods from the third category, moderate your consumption of foods from the second category and increase the intake of foods from the first category. Read more about Caloric intake in our Caloric intake section. To visit Caloric intake section, please follow this link: Caloric intake Jonathan Bigler Jonathan Bigler has been an expert author in Healty Dieting area for last few years. His website provides updated information on Healthy Dieting and enlighten people about what they need to know about Healthy Dieting. Share and Enjoy • Facebook • Twitter • Delicious • Digg • • Add to favorites • Email • RSS Healthy Fruits And Vegetables: The Best Fruits and Vegetables to Eat By admin on March 19th, 2012 Healthy Fruits And Vegetables: The Best Fruits and Vegetables to Eat If you are trying to stay healthy while on a diet, you must make sure to eat plenty of fruits and vegetables. Fruits and vegetables contain essential nutrients that keep the body going. Most of the body’s energy should come from eating healthy foods like vegetables and fruits, rather than from fatty foods. Next time you think about going to grab a quick hamburger meal from your favorite fast food joint, keep these healthy and easy alternatives in mind.
  • 5. March 19th, 2012 Published by: danielp Created using Zinepal. Go online to create your own eBooks in PDF, ePub, Kindle and Mobipocket formats. 5 Healthy Fruits And Vegetables Healthy Fruits And Vegetables: Tomatoes – Tomato Salad Tomato salad is an affordable, easy, and delicious dish inspired by the many Italian immigrants to America. Simply slice up a vine-ripened tomato, place on a dish, and cover in a seasoning mixture. The seasoning mixture should consist of one tablespoon extra virgin olive oil, one tablespoon red wine vinegar, and Italian seasoning to taste. Tomatoes are rich in antioxidants, which will help to protect your body against cell damage. One of these antioxidants is lycopene, which promotes bone health. Additionally, tomatoes are great for your heart. A diet that includes fresh tomatoes has been shown to reduce bad cholesterol and help stop unwanted clumping of the blood. Healthy Fruits And Vegetables: Strawberries – Low-Fat Strawberry Shortcake To make a low-fat strawberry shortcake, simply pile some fresh strawberries on top of a slice of angel food cake. It’s delicious! Strawberries have been named the fourth healthiest fruit to eat by a study that compared antioxidant foods. They are rich in antioxidants, as well as other essential nutrients. Plus, they taste delicious. Strawberries can easily take the place of any dessert dish. Additionally, recent studies have shown that eating strawberries can help regulate your blood sugar, making these a great snack for a person with diabetes. Healthy Fruits And Vegetables: Spinach – Spinach Bites To create spinach bites, simply stuff fresh spinach and low- fat cheese into low-fat puff pastry packets. Then cook until golden brown and enjoy! Spinach is a great source of vitamin C. Recent research has also suggested that a regular diet of spinach may help protect the digestive tract from unwanted inflammation, as well as protect against prostate cancer. Spinach can be easily incorporated into many dishes, or served on its own with light dressing. Add strawberries and tomatoes to the spinach, and you will be surprised with a delightful mixture — especially if you use a light balsamic vinaigrette dressing! Spinach often gets a bad rap in the media, but the truth is, it can actually be quite good-tasting. Healthy Fruits And Vegetables: Try Something New Try out the great recipes listed here to help you introduce some healthy fruits and vegetables into your diet. Then, once you’ve done that, start looking around your local grocery store for some other interesting fruits and vegetables you might want to try. It is always fun to try to create new recipes, especially when these recipes help improve your health. Read more about Healthy Fruits And Vegetables in our Healthy Fruits And Vegetables section. To visit Healthy Fruits And Vegetables section, please follow this link: Healthy Fruits And Vegetables Jonathan Bigler Jonathan Bigler has been an expert author in Healty Dieting area for last few years. His website provides updated information on Healthy Dieting and enlighten people about what they need to know about Healthy Dieting. Share and Enjoy • Facebook • Twitter • Delicious • Digg • • Add to favorites • Email • RSS