Eat Healthier: 4 Steps to Proper Diet
Many people find it very difficult to eat well, even the availability of fresh fruits and vegetables year around. Convenience foods, super-sized fast food meals, and mega muffins also dominate the food offerings available today. A consistent diet of these foods can lead to all types of health problems. Among the conditions caused or made worse by poor nutrition are:
- High blood pressure
- Elevated Cholesterol-Heart disease
Type 2 diabetes is a condition related to obesity and overweight, especially for adults over age 40. People with this condition do not make enough insulin to handle the carbohydrates they consume. High blood pressure is associated with consuming too much sodium. High blood pressure can lead to kidney failure and heart problems. When there is inadequate blood flow to the brain due to clogged arteries, a person may suffer a stroke. Elevated cholesterol is brought on by eating cholesterol laden food and trans fat. Cholesterol clogs the arteries. Too much saturated fat in the diet can also clog arteries. Heart disease is another condition often brought on by unhealthy eating.
One contributor to unhealthy eating is consumption of too much processed foods. Processed foods are those items found mostly on the inside aisles of the grocery store. These include canned foods, white rice, frozen dinners, canned meats, and boxed "instant" dinners. While these foods can be helpful when a quick meal is needed, they usually contain high amounts of fat, sodium, sugar, and trans fat. Eating too much fast food is also an unhealthy eating habit. A fast food meal can contain close to 1000 calories, along with cholesterol, fat and sodium. There are many online BMI calculators that can help with getting your body mass to the appropriate level.
4 Easy Steps to Proper Nutrition
The good news is that there are 4 easy steps to proper nutrition that can help you fight off these diseases that can lead to debilitation and death. You can begin these simple steps immediately. The four steps are based on sound nutritional science, and if followed, can help you develop a healthy body, perform daily workouts, and delay the onset of chronic diseases associated with poor nutrition.
1. Eat healthy whole grains.
Whole grains like 100% whole wheat bread, and brown rice provide healthy fiber. Fiber aids in lowering cholesterol and keeping bowel movements regular. It also helps you feel full, which helps you eat less. When making pasta salads and other pasta dishes, try whole grain pasta. Whole grain pasta has a rich, nutty taste that will fill you up, but not out.
2. Eat lots of fruits and vegetables.
Vegetables are low-fat and high in fiber and nutrients. Fill half of your plate with vegetables. When serving food, divide foods on the plate as follows: place vegetables on half of the plate, place a healthy carbohydrate on one quarter, and a three ounce serving of meat on the remaining quarter. Like vegetables, fruit contains beneficial nutrients. Fruit also contains fiber, and can satisfy a sweet tooth without the fat and high fructose corn syrup found in convenience desserts.
3. Choose lean, low-fat meats.
Chicken and fish can be prepared in low-fat ways like baking, broiling, and grilling. When preparing beef, choose lean cuts. Trim visible fat away from meat and poultry. Substitute beans and legumes for meat. This is a good low-cost way to get healthy, low-fat protein, especially if you are not a meat eater. Nuts are also a good substitute for meat. The monounsaturated fat in nuts may also play a role in helping the body burn fat around the waist.
4. Rethink what you drink.
Drinking sugar sweetened drinks can pile on as many as 1500 calories per day, beyond what you will consume from food. Drinking your calories will not usually make you full, which means you will consume extra calories from eating. Choose fresh cool water. Add ice and a slice of lemon for a drink that is refreshing, with no calories. Water keeps the body hydrated, flushes out toxins that can make you feel sluggish. Water also contributes to healthy looking skin. Skim or fat free milk will provide beneficial calcium without the added fat. Get three 8 ounce cups of skim milk each day to meet your daily calcium requirement.
Try following these four steps for several weeks. What you will find is that you will begin to feel better, and you will not crave unhealthy, fat and calorie laden foods. If you add exercise to your healthy eating regimen, you should see a steady decrease in your body weight. The best part is that your new eating habits will prevent or delay chronic diseases associated with eating unhealthy foods. Additionally, you will be able to call yourself nutritious.
Author Bio: Jenny is a freelance writer for a weight training website. She loves to take care of her fitness customers by making sure they are eating healthy. She also loves to use a BMI calculator to help her customers find out what needs to be done. On her free time, you can find Jennie snorkeling behind her house.