What is a Healthy Eating Plan?

Healthy eating is important for everyone, from babies to the elderly. Learning to eat well is more than just eating a variety of foods so that your body gets the proper nutrients. It is also about enjoyment of foods and maintaining a healthy weight. Anyone can eat for good health. It involves 2 simple steps. First is to eat foods from all the different food groups. The second step is to eat a variety of foods from each group every day. Sounds simple. However so many people are not following a healthy eating plan. Busy lifestyles, availability of fast food, advertising and a lack of understanding of what healthy food is, all work against people trying for healthier eating. Unhealthy eating causes illness and weight problems. Type 2 diabetes is increasing dramatically and is directly linked to the increase in obesity. Heart disease and some cancers are also linked to obesity.

A study by the Medical Journal of Australia found that 56% of Australian adults are considered overweight or obese. This is a 61% increase in obesity since 1991 Un-treated obesity poses significant, even life-threatening health risks.

Everyone understands the importance of having car/home/ insurance. Have you considered the importance of nutritional insurance? This means eating the foods that will protect you against future disease, and understanding the benefits nutritional supplements can provide.

If you are currently not following a healthy plan you will be surprised that you are most likely not eating enough. You may need to increase the amount of food you consume.

Daily Food Suggestions

Fruit 2-3 serves, Vegetables 5-7 serves, Protein 3-6 serves, Whole grains 2-3 serves, Dairy 2-3 serves

Antioxidant Super Foods

Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.

1. Top your cereal with almonds or berries; add tomatoes to sandwiches, soups or stews; layer your whole grain bread sandwich with slices of peppers and fresh spinach.

2. Pack a snack bag of nuts, baby carrots, grape tomatoes, and bell pepper slices for a nutritious pick-me-up between meals.

3. Protein snack bars carry easily for quick energy and a tasty treat.

Calcium

Calcium is the super nutrient that keeps bones and teeth strong. Now research shows that low-fat dairy also helps people lose weight! The best sources of calcium come from the cow.

1. Start your day with a protein rich breakfast. Add a bowl of whole grain cereal topped with skim milk and fresh fruit for a breakfast of champions.

2. Snack on low-fat yogurt or cheese between meals for an energizing treat.

3. Calcium-fortified juices and cereals are excellent alternatives to meet your three-a-day requirement.

Fibre

Fibre does wonderful things for the body, from lowering cholesterol levels, keeping you regular, and perhaps preventing certain cancers. Grandma called it roughage and we need plenty of it each day.

1. Read food labels to find whole grain breads and cereals that provide three or more grams of fibre per serving. A bowl full of bran or high-fibre cereal is a great start to meeting your daily needs.

2. Eat whole fruits and veggies for a healthy dose of fibre. Aim for five to nine servings a day. Juices don't contain as much fibre as whole fruit.

3. Dried beans and lentils are loaded with fibre and protein, so add them to soups, stews, salads, eggs, and salsas.

Soy

Soy is a super nutrient and excellent source of protein. It can lower cholesterol, which can help prevent cardiovascular disease. 1. Tofu takes on the flavour of foods that it is cooked with. Try a stir-fry of colourful veggies and cubed tofu with a light Asian sauce for a quick meal. You can also find cereals at the store loaded with both soy and fibre. Serve with skim milk and you'll get three super nutrients for breakfast.

2. Take a soy protein bar for a quick snack or lunch during the day. Soy nuts are another great portable snack option.

Water

Most of us don't get enough of this precious stuff. As a result, we may look peaked and feel fatigued. Our bodies are composed of more fluid than anything else, so water is a vital nutrient for our well-being.

1. Fill up a 2 litre water bottle each morning and keep it with you for quick and refreshing drinks throughout the day.

2. Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, water, and herbal teas.

Never skip meals. It is important for your metabolism t eat 3 meals a day plus 2 snacks.

By following a healthy eating plan you will maintain your body in optimal fitness. You will decrease your risk of developing life style diseases. Your body will reward you by being in peak condition.

Cheryl Haining is a skin care, body shape and nutrition coach. She has her own successful business. Her mission statement is to ensure everyone reaches his or her optimum body shape, size and condition. Contact Cheryl at http://www.uloseweight.net or email her at cherhaining@yahoo.com.au To learn how to create an income stream from home visit http://www.keybusinesstips.info

---

Learn the Basics of a Successful Low Cholesterol Diet

Understanding What a Low Cholesterol Diet isBasically, in order to... Read More

Nutrition N Diet

Nutrition facts have become a part of everyday life because... Read More

Pineapples: The Healing Fruit Of The Tropics (Includes A Recipe For Pina-Banana Orange Smoothie)

For a natural and tasty way to improve your health... Read More

Avoiding Nutritionally Deficient Foods After Gastric Bypass

After WLS we must concentrate on eating nutrient rich food.... Read More

Eating ... Gaining Weight ... How to Control the Urge to Splurge

I confess: I'm completely addicted to Pringles. My determination weakens... Read More

Manganese 101

Manganese is a metallic mineral that was discovered by a... Read More

How to Pick a Trainer ?

Quick Overview- I think the most important thing for people... Read More

Protein, Carbs and Fat: Learn How to Diet with Macronutrients

Weight loss plans are almost always trying to get you... Read More

Trade In Your Diet For A Lifestyle!

Dieting is a pain. I think basically everyone would agree... Read More

The Benefits of Healthy Eating

These are questions we have to ask ourselves? because after... Read More

5 Ways to Get the Best Out of Radishes

They sit left behind on relish trays. They're often by-passed... Read More

The Great Influence Of Vitamin B to the Nervous System

In order for a person to actually have a healthy... Read More

Seven Habits of Highly Healthy Eaters

"What exercises can I do to ?? As fitness professional... Read More

Confessions of a Personal Fitness Trainer

Last year I had a number of clients who started... Read More

Maximizing Your Nutrition Dollar

Because of consumer demand, the food industry focus is on... Read More

Food with Niacin and The Benefits

Niacin, also called nicotinic acid, is a member of the... Read More

The Four Cornerstones of Nutrition

What is nutrition? We hear so many reports today on... Read More

Artificial Sweeteners - Are They Safe?

To research the health risks Sweet 'N Low and other... Read More

The Omega Zone Diet and Fish Oil

The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More

The Non-Diet Diet

Diets don't work. If they did the U.S. of A.... Read More

Reverse Disease and Maintain Optimal Health

PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More

Debunking the Myth About Bottled Water: Is It Really Safer for Your Kids?

When you actually sit down and think about it, bottled... Read More

The Truth About Omega 3

Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More

5 Secrets of Reading Food Labels Revealed

Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply... Read More

Eating Disorders Do Not Discriminate

Who suffers from Eating Disorders?Eating Disorder sufferers are male and... Read More

Why Digestive Enzymes Are Vital To Good Health!

Most digestive disorders develop because of the bodys inability to... Read More

Top Ten Ways to Avoid Holiday Weight Gain

Did you know the average American gains 5-7 pounds every... Read More

Benefits of a Variety of Fruits and Vegetables

We know we need to eat a minimum of 5... Read More

The Dangers of Honey

Before we get to honey we have a question from... Read More

What?s Causing Your Energy Drain?

This is such a busy time of year, isn't it?... Read More

Healthy Eating Myths Shattered

Salt does Not Cause High Blood Pressure. Some things you... Read More

Ayurvedic Nutrition: Let Your Food Be Your Medicine

It is ironic how something as obvious as nutrition has... Read More

Helping Your Immune System Win The War Against Disease

Just as our country is currently engaged in a war... Read More