Healthy Eating Guidelines

From LoveToKnow Diet

Following healthy eating guidelines opens the way to the road to good health.

Why Should You Eat Healthy?

That old expression "an apple a day keeps the doctor away" isn't just an old wives tale. Eating foods that are good for you can reduce your risk of health problems, like diabetes, heart disease, osteoporosis, and even some cancers. Incorporating a healthy diet into your daily life will energize you as well, and along the way, you may find that you lose weight. So eating healthy foods is a win-win situation!

Healthy Eating Guidelines

You've probably heard or read healthy eating guidelines in the past. They are recommended again and again for a reason…to get you healthy and keep you healthy. These guidelines offer a broad variety of wholesome and delicious foods, which leaves no excuse not to follow them. The U.S. Department of Health and Human Services and the American Heart Association are just two of the many organizations dedicated to establishing healthy nutritional guidelines like the following:

Vegetables and Fruits-At least 5 to 9 fruits and vegetables each day. Vegetables should include dark green vegetables, orange vegetables, starchy vegetables, legumes, and other vegetables. Fruits can be fresh, frozen, or canned.
Whole grains-Eat at least 3 to 6 servings of whole grain breads, cereals, pastas, brown rice, etc.
Milk products-Drink or eat at least 3 cups of fat-free or low-fat milk or milk products each day.
Meat-Choose white meat a minimum of four times over red meat.
Water-Drink 6 to 8 glasses of water each day.
Fats-Some fats are good for you, such as those found in olive oil, nuts, and fish.

Good Eating Habits

Developing and following healthy eating guidelines isn't just about what you eat, however. It's also about taking the time to enjoy your food and learning how to listen to your body.

Enjoy your meal.-In today's fast paced society, spending time at the dinner table is a luxury many people simply refuse to indulge in. Fast food often means wolfing down that hamburger in the car as you travel from one appointment to the next. By the time you finish eating, you may not even recall what a single bite tasted like! Slow down! Take the time to chew and savor your food. Allow your body the opportunity to slowly digest the food after you've chewed it sufficiently.
Eat several small meals.- Eating small meals several times during the day is easier on your digestive system, and it also revs up your metabolism, helping you lose those extra pounds.
Listen to what your body is telling you.-Many people eat so quickly that their body simply doesn't have to send a message to the brain that says, "I'm full." Because of this, you may overeat simply because you haven't listened to what your body is saying. Once your tummy registers satisfaction, stop eating!
Relax as you eat.-Pay attention to each and every bite, and concentrate on the small pleasures the meal you are eating gives you. This means leave your stress outside the walls of your dining room or kitchen. Encourage your family to do the same by talking about pleasant subjects with each other. Leave the controversy for another time.

Special Diets

Obviously, there are special groups who require more specific diets, such as women, children, and the elderly, and of course specific plans are available for health conditions such as diabetes. For women, various times in their lives may dictate an increase of certain nutrients. These times include:

pregnancy
breastfeeding
menopause.

For children, a balanced diet is essential for growing bodies. The elderly often experience a slower metabolism. Each of these groups should follow their doctor's medical advice as to nutritional needs and dietary recommendations.

Finally, following a healthy diet isn't difficult. Make sure you keep your cupboards and fridge stocked with foods that are good for you, avoid the fast food temptation, and take time to enjoy your food.

Retrieved from "http://diet.lovetoknow.com/wiki/Healthy_Eating_Guidelines"