Tips for Healthy Eating

You must either be in control of the food resources of your household or in a position to strongly influence them. This may be difficult in some situations. Make the effort to discover "natural" foods. Fresh fruits and raw or barely cooked vegetables are important. Soy bean sprouts, yogurt, garlic, honey, apple cider vinegar, wheat germ, various seeds and nuts, and bran are important. These are highly recommended foods that do more than their fair share of keeping your body functioning well. Avoid refined, processed and additive-heavy foods. Refined and processed foods are generally calorie rich and nutritionally poor or empty, including those labeled "enriched". Most packaged cereals, candies, commercial ice cream, colas etc., fall into this category. Neither the federal government nor manufacturers have established the safety of the more than 5,500 chemical additives going into our food chains.

Eliminate refined white sugar. It is only calories and has no other nutritional value. Substitute "raw" sugar if you are a non-diabetic and a low calorie sugar substitute if you are a diabetic. Whichever you select, use this sweetener in moderation. Eliminate refined/bleached flours.. They all have the nutritional value processed out of them and are empty starches. Substitute whole grain flour for refined white flour. This includes products made with flour. For example, breads, bagels, muffins, and rolls. Eliminate white bread and select whole grain or multigrain breads. Most stores have a wide selection of healthy bread products. Some are also listed as low calorie/reduced carbohydrate. The lower calorie breads are an excellent choice for the person trying to lose weight in addition to eating healthier.

Decrease junk foods.. These foods include candy, snacks, desserts, etc. Substitute healthier foods such as fruits, seeds, nuts, and raw vegetables. Eliminate, or greatly reduce, your intake of caffeinated beverages such as coffee, tea, colas, and other carbonated beverages. These beverages can become addictive and can actually stimulate your appetite causing you to eat more food and/or consume more of the same beverage. Most of these beverages have demonstrated health hazards in research studies and have contributed to specific disease processes.

You will discover you best meal regime, but it is important to begin each day with a decent breakfast. It makes sense to do this because, as the word indicates, you should be breaking a fast of many hours in order to avoid low blood sugar levels. There is no law that says we have to eat three meals a day; but people generally find this convenient and sensible pattern. Some people, especially those especially those with low blood sugar problems, find it beneficial to eat more frequently (but less); others eat only if, and when they may be hungry. You must find what is best for you.

Eliminate foods with High Fructose Corn Syrup.

Sometimes abbreviated HFCS on the label. This is a sweetened/additive that has absolutely no nutritional value and actually causes the body to crave more food. The body metabolizes this additive as a concentrated sugar; it stimulates the appetite and causes weight gain. You need to read all the labels carefully to eliminate this additive. It is in carbonated beverages, "soda", canned fruits, canned soups, processed foods, yogurts, etc. It is in many foods as one of the main ingredients. Select healthier choices without the HFCS, such as canned fruits with "no sugar added" or labeled as being natural. It is difficult to eliminate this additive completely from your diet. I suggest you attempt to eliminate it the best you can. The foods that still contain HFCS that you enjoy eating should be eaten in moderation or on a special occasion.

Eat High-fiber roughage daily.

The best source for this is bran. Fiber is the part of plants that gives them structure. In food, fiber is commonly referred to as roughage or bulk. It is the portion of food that is not broken down and digested as it passes through the body. There are two kinds of dietary fibers. Insoluble fibers aid in digestion and promote regularity. Soluble fibers can help lower blood cholesterol and stabilize blood sugar. Both should be consumed as part of a healthy lifestyle. Fiber is only found in plant foods, so eat more whole grains, vegetables, dried beans seeds and fruits. How much fiber should I add to my diet? Americans eat approximately 9-13 grams of fiber per day. This is not enough. You should consume 30-45 grams daily.