Top Ten Tips to Healthy Eating


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Top Ten Tips to Healthy Eating

  1. 1. ==== ====The best way to lose weight and be healthy is to eat whole foods. No More Dieting - Forever ====Most people are familiar with the "Top Ten List" regularly presented by that late-night talk showhost from Indiana. Although his lists tend to be tongue-in-cheek and irreverent, the following is atop ten list with some real gravitas. Without any drum roll or special music, here is the list of Top10 tips for Healthy Eating:Number 10 on the list of 10 Tips to Healthy Eating is:Eat fresh, whole foods whenever possible. When I was a kid, I was fascinated by the futuristiccartoon show "The Jetsons," especially the part where they ate their meals, which, rather thanbeing real food, consisted of little pills dispensed by a clever machine. A roast beef pill, a mashedpotato pill, with an apple pie pill for dessert. Although we havent gotten there yet, there is so muchin the grocery store aisles these days that would barely qualify as real food, when you take intoaccount its nutritional value, lack of fiber and the potentially harmful ingredients it contains. Even ifyou are on a limited budget, try to choose as many fresh, whole foods as you can afford, andleave the over-processed, "futuristic" foods on the shelf. I dont think much of the Jetsons conceptof food, but I would like one of those robot maids to clean my house!Number 9 on the list of 10 Tips to Healthy Eating is:Buy local, and even organic, if possible. There is a whole movement out there of people who arechoosing to buy from local growers and foregoing out-of-season items and items shipped in fromfar away places. The advantages of this choice are many. Your food will be fresher, cost less, youwill support your local economy and you will have fewer worries about the growing practices thatmay affect the healthfulness of your food. Along with that, the advantage of buying from farms andorchards that are not only local, but also organic, is that you will be consuming fewer toxins foryour body to contend with and encouraging fewer chemicals to be added to our soil and water.Number 8 on the list of 10 Tips to Healthy Eating is:Eat lots of fresh, colorful vegetables-either raw or lightly cooked. Vegetables are at the core of anyhealthy eating plan, and the substances that give them their vivid color seem to protect againstmany health-destroying maladies. Vegetables are loaded with nutrients, low in calories and areavailable in so many varieties as to satisfy any palate. Keep in mind that cooking can destroysome of the nutritional value in vegetables, so choose methods such as steaming or lightlysautéing whenever possible. When you were a kid, and your mom said, "Eat yourvegetables," she was giving you excellent advice!Number 7 on the list of 10 Tips to Healthy Eating is:
  2. 2. Wash all fresh produce with a commercial vegetable rinse-sometimes called a "Veggie Wash" -ora weak solution of vinegar and water. (I have also heard that baking soda works, but I have nevertried it.) Dont just use plain water. Even if you are removing the skin, such as with melons oravocados, wash the item first to avoid contaminating the inner flesh. It goes without saying, thatyou should keep meat separate from fresh produce, both in the refrigerator and duringpreparation, sanitizing your utensils and cutting boards in between. I would not recommend usingdish soap or other poisonous products to wash fresh produce. Instead, use a product that will killthe germs, but will not harm you, should any residue inadvertently remain on the food. It would becounter-productive to get rid of the bacteria only to get sick from the soap!Number 6 on the list of 10 Tips to Healthy Eating is:Limit your consumption of meat by treating it more as a condiment or side dish. Even if you are ameat lover, it is better to eat smaller portions in favor of items from the other food groups, includingwhole grains, legumes, vegetables and fruits. It does not take a lot of meat to provide your proteinrequirements for a meal-some experts say a serving the size of a regular deck of cards will do-andmany of the other foods you eat have some protein, too. In this way, you can reduce the amount ofartery-clogging, saturated fat in your diet as well as increase your intake of fiber and othernutrients, and make your meal easier to digest. You might even try some meatless meals once ina while! After all, even Popeye ate a meal of spinach at least once on every show!Number 5 on the list of 10 Tips to Healthy Eating is:Know the difference between good carbs and bad ones. Although carbs in general have gotten abad reputation with the popularity of the low-carb diets, your body needs carbohydrates to behealthy. Then again, there are what we might call "good carbs" and "bad carbs." Good carbs areall those wonderful fruits, vegetables, whole grains and legumes that you know about, while badcarbs are the white flour products, such as cookies, pastries, doughnuts, cakes, pies, chips-youget the drift. A rule of thumb is, if its in the lunchroom at work as a birthday treat or in a vendingmachine, it is probably a bad carb-except, of course if the birthday boy is the office health-nut orthe vending machine is at the health foods store!Number 4 on the list of 10 Tips to Healthy Eating is:Eat healthy fats. I was visiting a friend recently, and she told me her grandmother, who lived to beninety, grew up on cooking done exclusively with lard. I knew her grandmother, and she was adiminutive, feisty old lady who never sat still and worked like a Trojan all her life. Unfortunately, weare all not like that. Its possible that if you are extremely active, eat simple, unprocessed food allyour life, grown on yours or your neighbors farm, cooked in lard (that you probably renderedyourself), and you have good genes, you will also live to be ninety. However, the odds are againstyou. More studies than I can cite, have shown that consuming more mono-unsaturated fats, suchas olive oil, instead of the more saturated varieties, will significantly lower your risk of developingheart disease and even some cancers. I know. I know. Lard still makes the flakiest piecrust. If onlyyour arteries got a vote!Number 3 on the list of 10 Tips to Healthy Eating is:Choose more fiber-rich foods. Even if you are sick of hearing the word fiber, its better than being
  3. 3. sick from not getting enough of this important carbohydrate. Its not difficult to get sufficient fiber ifyou know what you are doing. Each time you choose whole grain over processed grains, eachtime you eat a piece of fruit instead of a piece of candy, each time you snack on raw veggiesinstead of potato chips, each time you order a bean burrito instead of a chicken one, you haveadded fiber to your diet. Even a sesame seed bun has more fiber than a plain one. Put someblueberries on your cereal. Have a baked sweet potato. Add some shredded zucchini to yourpancake batter. Every little bit helps you to reach the 25-30 grams of fiber recommended for adultseach day. In addition to the health benefits of getting enough fiber, just think, with all that time youwont be spending in the "throne" room, waiting for-well you know-you could maybe take up a newhobby!Number 2 on the list of 10 Tips to Healthy Eating is:Limit junk food, and if possible, find a healthy but satisfying substitute. In case youre wondering,"junk food" is all of those over-processed, empty-calorie foods that we love to eat. It may not beeasy for you, but you can change your palate to prefer healthier foods. One thing you can do is tofind a healthier substitute for your favorite junk foods. For instance, when was the last time youpopped some popcorn in a little oil with a bit of good quality unprocessed salt? It tastes wonderfuland its a whole food without the chemicals or additives or anything that would adulterate it into ajunk food. Of course, it still has calories, but just remember to eat it in moderation. I have one ofthose old-fashioned poppers that stirs the oil and seeds while they pop, but my dad used to makethe best popcorn in a Dutch oven on the stove. Try it, youll like it!And the Number 1 item on the list of 10 Tips to Healthy Eating is:Drink water as your beverage of choice. Years ago, when bottled water first hit as a beveragechoice on fast food menus and in vending machines, I can remember a friend being shocked that Iwould actually pay money for water. Soda she could understand, but water? I told her then thatwater is a better value for your money than soda, and I still believe that. Our bodies need water tofunction well. Not soda. Not energy drinks. Not coffee. Not juice. Not tea. Clean, pure water. Ofcourse, when we drink any liquids, or even when we eat juicy foods, we get some water. Theproblem is that everything that we eat or drink except water has to be digested and filtered andprocessed in varying degrees by our bodies, and that requires-you guessed it-more water! So,dont save that beautiful stemware just for when you are drinking wine. Fill a glass to the brim withthe best beverage around-ice cold, crystal clear, thirst quenching water-and relax and sip your wayto vibrant healthI am convinced that what we eat and how we eat plays a major role in how we feel andparticularly, how well we are. For this reason, I would like as many people as possible to becomemore aware of what healthy eating involves, and of the extreme benefits that can be found inbeing conscious of what and how we eat.Eat and be healthy with my warmest regards,Suzy Staywell
  4. 4. http://healthy-eating-support.org Source: ====The best way to lose weight and be healthy is to eat whole foods. No More Dieting - Forever ====