Eat healthy way for the body

Eat healthy way for the body

Eat healthy way for your body Easy Tips for Planning a Healthy Diet and Stick that healthy eating is not about strict dietary restrictions, realistically stay thin, or depriving yourself of the foods you love. Instead, it's about feeling great, having more energy, improve your prospects, and stabilize your mood. If you feel overwhelmed by all of the nutrition and diet conflicting advice out there, you're not alone. It seems that for every expert who tells you certain foods are good for you, you will find another says otherwise. But by using these simple tips, you can cut through the confusion and learn how to make a delicious diet, varied, healthy and good for your mind as to your body.

-Dariush Mozaffarian, Dean of the Friedman School of Nutrition, Tufts University "Instead of emphasizing the nutrients, we need to move into food-based recommendations. What we eat should be whole, minimally processed, nutritious foods-foods that in many cases as close to the shape naturally as possible. "

then the question arises, How healthy eating affects the mental and emotional health?

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of well-being. Research has linked eating typical Western diet full of processed meats, packaged foods, takeout food, and sugary snacks-with higher levels of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer's disease, and schizophrenia, or in an increased risk of suicide in young people.

if Eat more fresh fruits and vegetables, food to cook at home, and reduce the intake of sugar and refined carbohydrates, on the other hand, can help to improve mood and reduce your risk for mental health problems. If you have been diagnosed with mental health problems, eating well can even help manage symptoms and regain control of your life.

Meanwhile some specific foods or nutrients has been shown to have beneficial effects on mood, the overall dietary pattern that is most important. That means switching to a healthy diet does not have to be all or nothing proposition. You do not have to be perfect and you do not have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel.

 Eat healthy way for the body

these tips and how should we do when we want to eat healthy

1: Set yourself up for success

do something to set yourself up for success, think about planning a healthy diet as a number of small, manageable steps like adding a salad to your diet once a day-rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

Preparing your own food over. Cook more meals at home can help you take charge of what you eat and better monitor what goes into your food.
Make the appropriate changes. When cutting back on unhealthy foods in your diet, it is important to replace them with healthy alternatives. Replacing harmful trans fats with healthier fats (such as switching fried chicken to grilled fish) will make a positive difference to your health. Turning animal fats for refined carbohydrates, though (like switching your breakfast bacon on a donut), will lower the risk of heart disease or improve your mood.
Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding processed and packaged foods and opt for the ingredients fresh.
Read labels. It's important to be aware of what's in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged foods, even foods that claim to be healthy.
Focus on how you feel after eating. This will help foster healthy new habits and tastes. More healthy food you eat, the better you will feel after eating. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or run out of energy.
Drink plenty of water. Water helps flush our systems of waste products and toxins, but many people go through life dehydrated which causes fatigue, low energy, and headaches. It's common to mistake thirst for hunger, so staying well hydrated will also help you make healthy food choices.

Healthy eating tips 2: Moderation is the key

The key to any healthy diet is moderation. But what is moderation? Basically, it means to eat only as much as your body needs. You should be satisfied at the end of the meal, but not stuffed. Moderation is also about balance. Despite what the diet would have you believe, we all need a balance of protein, fat, fiber, carbohydrates, vitamins, and minerals to maintain a healthy body.

For many of us, moderation also means eating less than we do now. But that does not mean eliminating the foods you love. Eating meat for breakfast once a week, for example, could be considered moderation if you follow with a healthy lunch and dinner-but not if you follow it up with a box of donuts and sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it by reducing 100 calories from your dinner. If you are still hungry, fill up with extra vegetables.

My advice Try not to think of certain foods as "off-limits." When you ban certain foods or food groups, it is natural to want more food, and then feel like a failure if you give in to temptation. Start by reducing the portion sizes of unhealthy foods and not eating them as often. When you reduce the intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences
Think smaller portions. Serving sizes have ballooned recently. When eating out, choose a starter instead of an entree, split an entree with a friend, and do not order supersized anything. At home, the visual cues can help with portion sizes-your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potatoes, rice, or pasta is about the size of a traditional light bulb. If you do not feel satisfied at the end of the meal, add more leafy green vegetables or complement the meal with fruit.
Just slowly. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body has had enough food, so eat slowly.
Eat with others whenever possible. As well as emotional benefits, it allows you to model healthy eating habits for your children. Eating in front of TV or computer often leads to overeating no artinya.dan will cause adverse effects
It's not just what you eat but when you eat
Eat breakfast, and eat small meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals (rather than the standard three large meals) keeps your energy.
Avoid eating at night. Try to eat dinner early and fast for 14-16 hours until breakfast the next morning. Studies show that eating only when you are most active and give your digestive system a long break each day can help to regulate body weight.
Healthy eating tip 3: Reducing sugar

Aside from the size of the portion, perhaps the biggest problem with modern Western diet is the amount of added sugar in our diet. As well as creating a weight problem, too much sugar causes a surge of energy and has been linked to diabetes, depression, and even an increase in suicidal behavior in young people. Reduce the amount of sweets and desserts you eat is only part of the solution of sugar is also hidden in foods such as breads, cereals, canned soups and vegetables, pasta sauces, margarine, instant mashed potatoes, frozen foods, low fat foods, fast foods, and soy sauce. Your body gets all it needs from the natural sugars in the diet so that all the extra sugar it just means a lot of empty calories.

Tips to cut down on sugar

Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean ourselves from these desires.
Avoid sugary drinks. Try to drink mineral water with a splash of fruit juice instead.
remember Do not replace saturated fat with sugar. Many of us make the mistake of replacing unhealthy saturated fat sources, such as dairy cows, with refined carbohydrates or sugary foods, think we are making healthier choices. Low fat does not always mean healthy, especially when the fat has been replaced by sugar added to make up for the loss of flavor.
Avoid processed or packaged foods such as canned soups, frozen foods, or low-fat foods often contain hidden sugars that quickly exceed the recommended limit.
Be careful when eating out. Most sauces, dressings and sauces are also packed with salt and sugar, so ask to be served on the side.
Eating healthy snacks. Reduce sugary snacks like candy, chocolate, and cake. Instead, eat natural foods as sweet as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.
Check the labels and choose low-sugar products.
Healthy eating tip 4: Eat plenty of fruits and vegetables are

in the case of fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily minimum of five servings of fruits and vegetables and naturally it will fill you up and help you reduce unhealthy foods. One serving is a half cup of raw fruits or vegetables or a small apple or banana, for example. Most of us need to double the amount when we eat.

Try to eat a rainbow of fruits and vegetables each day of fruits and vegetables as a very colorful contain high concentrations of vitamins, minerals, and antioxidants. Add berries to breakfast cereals, eat fruit for dessert, and snack on vegetables like carrots, snow peas, or tomatoes instead of snack food.

for green vegetables. Outside branches lettuce. Kale, collards, broccoli, and Chinese cabbage all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
sweet vegetables. Naturally sweet vegetables-such as corn, carrots, beets, sweet potatoes, yams, onions, and squash-add healthy sweetness to your meals and reduce your desire for added sugar.
Fruit. Fruit is a delicious way, satisfying filling in fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
Healthy eating tip 5: Bulk fibers

Eating high-fiber foods can help you stay organized, lowering the risk of heart disease, stroke, and diabetes, and help you lose weight. Depending on age and gender, nutritionists recommend that you eat at least 21-38 grams of fiber per day for optimal health. Many of us do not eat half that amount.

In general, more natural and processed foods, the higher it is fiber.
Good sources of fiber include whole grains, cereals wheat, barley, oatmeal, beans, legumes, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, oranges, and pears.
There is no fiber in meat, milk, or sugar. Subtle or "white" foods, such as white bread, white rice, and pastries, has all or most of their fiber removed.
An easy way to add more fiber to your diet is to start your day with whole-grain cereal or add wheat bran to your favorite cereal.
How fiber can help you lose weight
Because the fibers remain in the stomach longer than other foods, feeling of fullness will stay with you longer, helping you eat less. Fiber also moves fat through the digestive system faster so less of it is absorbed. And when you fill up on fiber, you'll have more energy to exercise.

Healthy eating tip 6: Eat healthy carbohydrates and grains on a daily basis

Choose healthy carbohydrates and fiber sources, especially whole grains, long lasting energy. whole grains are rich in phytochemicals and antioxidants, which help protect against coronary heart disease, certain cancers, and diabetes.

What healthy carbs and unhealthy carbohydrates?

healthy carbohydrates (or good carbs) include whole grains, legumes, fruits, and vegetables. healthy carbohydrates digest slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice which has been stripped of all bran, fiber, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

The entire Grain Stamp
Includes a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley.
Make sure you're really getting whole grains. Checking Whole Grain Stamps that distinguish between partial and 100% whole grain wheat.
Try mixing grains as a first step to switch to whole grains. If grains such as brown rice and whole wheat pasta does not sound good at first, start by mixing what you normally use with whole grains. You can gradually increase the grain 100%.
Avoid: Refined foods such as bread, pasta, and breakfast cereals that are not whole grain.

Healthy eating tip 7: Add calcium for bone health

Your body uses calcium to build healthy bones and teeth, keeping them strong as you age, sending messages through the nervous system, and regulate heart rhythm. If you do not get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.

the recommended level of calcium is 1,000 mg per day, 1200 mg if you're over the age of 50 years. Try to get as much of the food as possible and use only low doses of calcium supplements to make up any shortfall. Limit foods that deplete your body's stores of calcium (caffeine, alcohol, sugary drinks), weight training, and get your daily dose of magnesium and vitamins D and K-nutrients that help calcium do its job.

Sources of calcium include:

Milk: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, unsweetened yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy greens, are rich sources of calcium. Try collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: such as black beans, pinto beans, red beans, white beans, peas or baked beans.
Healthy eating tip 8: Put protein in perspective

Protein gives us the energy to get up and go-and keep going. While too much protein can be harmful for people with kidney disease, recent research has shown that most of us need more high-quality protein, especially as we age.

okay now we raised the question How much protein do you need?
protein requirements are based on weight rather than calorie intake. Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of weight per day.

Older adults should aim for 1 to 1.5 grams of protein for every kilogram of body weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.
Divide your protein intake evenly between meals.
lactating women need about 20 grams of high quality protein a day than they did before pregnancy to support milk production.
How to add high quality protein to your diet

Eat plenty of fish, chicken, or vegetable protein such as legumes, nuts, and soy.
Replacing refined carbohydrates of pastries, cakes, pizza, cakes and chips with fish, beans, nuts, seeds, legumes, tofu, chicken, milk, and soy products.
Snack on nuts and seeds instead of chips, substitute baked dessert with Greek yogurt, or swap slices of pizza to roast chicken breast and a side of beans.
Healthy eating tip 9: Enjoy healthy fats

Despite what you may have been told, not all fats are unhealthy. While "bad" fats can increase the risk of certain diseases, "good" fat is essential for physical and emotional health. Certain foods rich in omega-3 fats, for example, can reduce the risk of cardiovascular disease, improve your mood and help prevent dementia.

good fats

Monounsaturated fats from avocados, nuts (such as almonds, hazelnuts, and pecans), and seeds (like pumpkin and sesame).
polyunsaturated fats, including omega-3, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Good vegetarian sources of polyunsaturated fats include flaxseed and walnuts.
bad fats

the term Trans fats, found in processed foods, vegetable shortenings, margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, or anything with "partially hydrogenated" oils on the material, even if it claims to be free of trans-fats.
The debate on saturated fat

we know that saturated fats are mainly found in tropical oils, milk and animal products such as red meat, poultry and fish while also contain some saturated fat. The latest news in the world of nutrition studies with old and new studies to support them-shows that not all saturated fats are evil diet, either. While many leading health organizations maintain that eating saturated fat from any source increased the risk of heart disease and stroke, nutritionists others take a different view. The new argument is that saturated fats contribute to weight control and overall health.

Of course, not all saturated fats are the same. Saturated fat in milk, coconut oil, or salmon in contrast to saturated fats is unhealthy found on pizza, fries, and processed meat products (such as ham, sausage, hot dogs, salami, and cold sores others) that have been associated with coronary disease and cancer.

For more, see Choosing Healthy Fats. following

Healthy eating tip 10: Note the intake of salt you consume

Sodium is an ingredient that is often added to food to enhance the flavor, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and an increased risk for stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It can also aggravate the symptoms of bipolar disorder.

Use herbs and spices such as garlic, curry powder, chilli or black pepper to enhance the flavor of food instead of salt.
Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer a selection of lower-sodium or you can ask your food be made without salt.
Buy unsalted nuts and add a little salt on your own until you taste them used to eat salt-free.

The more love you feel, the less stress you experience.

Mediterranean Diet: Myth, Fact and Health Benefits of the Mediterranean Diet
A good way to get Protein Quality: Making Choices Protein To Increase Energy and Improve Your Health
Choosing Healthy Fats: Good Fats, Bad Fats, and the Power of Omega-3
Sources and references

healthy eating and mental health

Mastering eat consciously - Explain the importance of eating consciously, along with tips on how to eat more mindfully. (Brigham & Women's Hospital)

Diet and Mental Health - How to dietary factors affecting the mental and emotional health. (Mental Health Foundation)

Healthy eating: Fat

Omega-3 Fat: An important contribution - All about the health benefits of omega-3 fatty acids are important, including the best food sources where to find them. (Harvard School of Public Health)

Clarifying the Facts about Fats: Is Butter Really Back? - Concentrating too much on eliminating the "fat" from our diet has led us to replace unhealthy fats with a simple carbohydrate foods that can actually be bad for our health. (Harvard Public Health)

The Truth About Fat - Understand what is considered good fats, bad fats, and those in-between. (Harvard Health Publications)

Facing Fat - (PDF) Describes the complex relationship between good fats, bad fats, and various diseases. (Nutrition Action Healthletter)

Healthy eating: eating sugar with sugar

Sugar is exposed as criminals deadly epidemic of obesity - Articles on sugar can be addictive, with tips for reducing. (Guardian)

How to spot and avoid added sugar - Why is sugar really bad for you and how the place was hidden in foods such as cereal, pasta sauce, and crackers. (Harvard Health Publications)

Healthy eating: using salt

Sodium Content of your food - How sodium affects your body and how to reduce sodium diet. tips included reading nutrition labels, and suggestions for cooking and shopping. (University of Maine - PDF)

How to stay safe zone sodium - Tips for reducing sodium intake and improve heart health. (Harvard Health Publications)

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