Free Guide to Healthy Eating

From LoveToKnow Diet

A free guide to healthy eating provides the information people need to make informed healthy eating choices.

Healthy eating for a healthy life

The Benefits of Healthy Eating

Eating the proper foods and following a balanced healthy eating plan provides your body with the fuel it needs to maintain good health throughout your lifetime. The benefits of a healthy diet include:

Reduced risk of cardiovascular, coronary artery disease and stroke
Reduced risk of developing kidney stones, type II diabetes and many types of cancer
Increased energy and an overall better feeling of well being
Maintains a healthy blood pressure
Reduces bone loss
Weight loss and weight maintenance

Getting the essential vitamins and nutrients your body needs from the foods you eat is an important step toward living a long healthy life.

A Free Guide to Healthy Eating

The following guidelines to healthy eating provide information, strategies and tips for a balanced diet.

Knowing Which Foods to Eat

The United States Department of Agriculture provides an excellent healthy eating plan called My Pyramid. This informative website provides the information needed to follow a healthy balanced diet based on the five food groups. Interactive tools are also available to help determine your nutritional needs and monitor your progress.
Print out the Honest Food Guide. This one page PDF file explains which foods ward off illnesses, help you loose weight and keep your body in optimum condition. The Honest Food Guide is based on eating all the colors of the rainbow.

Basic Healthy Eating Strategies

Determine the number of calories you need for your height, sex and activity level.
Eat slowly and enjoy your food. Avoid mindless eating and stop eating when you feel full.
Avoid stressful situations at mealtimes. Stress can affect your digestion process and often is the cause of heartburn and other digestive disturbances. Make mealtimes relaxing, listen to soothing music, light your favorite scented candle or take a few deep breaths before starting your meal.
Start your day with a healthy breakfast.
Spread your calories throughout the day by eating five or six small meals.
Learn to recognize and eat healthy food portions.
Plan your meals using a wide variety of foods making sure to include plenty of fruits, vegetables and whole grains.
Eat lean protein including fish, chicken, turkey, soy and lean beef for optimum nutrition.
Experiment with new recipes and try foods you have never eaten, chances are you will find delicious new tastes and food combinations to enjoy.
Learn the difference between healthy and unhealthy fats, and the different types of oils.
Limit foods that are high in salt or sugar.
Drink plenty of water throughout the day.
Avoid grocery shopping when you are hungry.
Read the labels on the foods you buy.

Healthy Eating in Restaurants

When eating out in restaurants the portions are often huge. When you order an entree split the meal with a friend or eat half and take the rest home for the next day. It is perfectly acceptable to order an appetizer as your meal instead.
Ask to have your salad dressing served on the side instead of on your salad. Better yet, use balsamic vinegar as your salad dressing.
When ordering grilled chicken or fish request that it is grilled light, with very little butter or oil or without any at all.
Order pasta dishes with sauces that are tomato based instead of cream based.
Avoid ordering cream based soups that are higher in calories and fat than broth based soups.
Skip the sour cream and butter on a baked potato, try salsa for a delicious low calorie change.
If you love dessert share one with a friend. The best dessert choices are low fat, such as sorbets or fresh fruit.

Conclusion

Following the tips in this free guide to healthy eating, combined with exercise and a sensible lifestyle will make you feel more energized and healthier.

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