EASY TIPS FOR PLANNING A HEALTHY DIET EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO ITAND STICKING TO IT

Healthy eating is not about strict nutrition philosophies, Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the staying unrealistically thin, or depriving yourself of the foods you love. foods you love.

Rather, it’s about feeling great, having more energy, Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and can be achieved by learning some nutrition basics and using them in a way that works for you.using them in a way that works for you.

Healthy eating begins with learning how to “eat Healthy eating begins with learning how to “eat smart”—it’s not justwhat you eat, but how you eat. smart”—it’s not justwhat you eat, but how you eat.

Your food choices can reduce your risk of illnesses such Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend as heart disease, cancer, and diabetes, as well as defend against depression. against depression.

Additionally, learning the habits of healthy eating can Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize boost your energy, sharpen your memory and stabilize your mood. your mood.

Some of the things that you could experience if you’re not eating Some of the things that you could experience if you’re not eating healthfully might include:healthfully might include:

headachesheadaches indigestionindigestion DepressionDepression candidacandida difficulty sleepingdifficulty sleeping poor memorypoor memory senile dementiasenile dementia anorexia/bulimiaanorexia/bulimia dry skindry skin adult acneadult acne constipationconstipation poor digestionpoor digestion halitosis/bad breathhalitosis/bad breath mouth/tongue ulcersmouth/tongue ulcers menstrual problemsmenstrual problems diarrheadiarrhea irritabilityirritability fatiguefatigue polypspolyps diverticulitisdiverticulitis gallstonesgallstones osteoporosisosteoporosis COPD – chronic obstructive pulmonary diseaseCOPD – chronic obstructive pulmonary disease anemiaanemia asthmaasthma mental illnessmental illness irritable bowel syndromeirritable bowel syndrome fibromyalgiafibromyalgia

Determine how many calories your body needs Determine how many calories your body needs

to function each day. to function each day. This number can vary wildly, depending upon your metabolism and This number can vary wildly, depending upon your metabolism and

how physically active you are. how physically active you are. If you're the kind of person who puts on 10 pounds just smelling a slice If you're the kind of person who puts on 10 pounds just smelling a slice

of pizza, then your daily caloric intake should stay around 2000 of pizza, then your daily caloric intake should stay around 2000 calories for men, and 1500 calories for women. calories for men, and 1500 calories for women.

Your body mass also plays a part in this: More calories are suitable for Your body mass also plays a part in this: More calories are suitable for naturally bigger people, and fewer calories for smaller people. naturally bigger people, and fewer calories for smaller people.

If you're the kind of person who can eat without putting on a pound, or If you're the kind of person who can eat without putting on a pound, or you're physically active, you may want to increase your daily caloric you're physically active, you may want to increase your daily caloric

intake by 1000-2000 calories, a little less for women. intake by 1000-2000 calories, a little less for women. Also consider that the more muscle mass you have, the more calories Also consider that the more muscle mass you have, the more calories

you need to function. The bad fats are saturated and trans fat.you need to function. The bad fats are saturated and trans fat. Someone on a 2000 calorie diet should consume fewer than 20 grams Someone on a 2000 calorie diet should consume fewer than 20 grams

of saturated fat a day, and trans fat can and should be avoided all of saturated fat a day, and trans fat can and should be avoided all together. together.

The good fats are poly- and monounsaturated fats, which you should The good fats are poly- and monounsaturated fats, which you should eat about 30% of your calories in .eat about 30% of your calories in .

Don't fear fatty foodsDon't fear fatty foods

You need to consume fat from foods for your body to function You need to consume fat from foods for your body to function correctly. However, it's important to choose the right kinds of correctly. However, it's important to choose the right kinds of

fats: Most animal fats and some vegetable oils are high in the kind fats: Most animal fats and some vegetable oils are high in the kind of fats that raise your LDL cholesterol levels; the bad cholesterol. of fats that raise your LDL cholesterol levels; the bad cholesterol.

Contrary to popular belief, eating cholesterol doesn't necessarily Contrary to popular belief, eating cholesterol doesn't necessarily raise the amount of cholesterol in your body. If you give your body raise the amount of cholesterol in your body. If you give your body

the right tools, it will flush excess cholesterol from your body.the right tools, it will flush excess cholesterol from your body. Those tools are monounsaturated fatty acids, which you should try Those tools are monounsaturated fatty acids, which you should try

to consume regularly. to consume regularly. These are the good fats, and they help lower the bad cholesterol in These are the good fats, and they help lower the bad cholesterol in

your body by raising the good cholesterol. your body by raising the good cholesterol. Foods that are high in monounsaturated fatty acids are olive oil, Foods that are high in monounsaturated fatty acids are olive oil,

nuts, fish oil, and various seed oils.nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your Adding these "good" fats to your weekly diet can lower your

cholesterol and reduce your risk of heart disease. cholesterol and reduce your risk of heart disease. Consider sautéing vegetables in small amounts of olive oil, and Consider sautéing vegetables in small amounts of olive oil, and grabbing a hand-full of mixed nuts for a snack instead of a candy grabbing a hand-full of mixed nuts for a snack instead of a candy

bar. bar. There are also various supplements that contain these good fats that There are also various supplements that contain these good fats that

you can take daily. you can take daily.

Carbohydrates are Carbohydrates are important. important.

You need to eat foods high in carbs since they are your body's main You need to eat foods high in carbs since they are your body's main source of energy. source of energy.

The trick is to choose the right carbs. The trick is to choose the right carbs. Simple carbs like sugar and processed flour are quickly absorbed by Simple carbs like sugar and processed flour are quickly absorbed by

the body's digestive system. the body's digestive system. This causes a kind of carb overload, and your body releases huge This causes a kind of carb overload, and your body releases huge

amounts of insulin to combat the overload. amounts of insulin to combat the overload. Not only is the excess insulin bad on your heart, but it encourages Not only is the excess insulin bad on your heart, but it encourages

weight gain.weight gain. Insulin is the main hormone in your body responsible for fat storage. Insulin is the main hormone in your body responsible for fat storage. Eat plenty of carbs, but eat carbs that are slowly digested by the body Eat plenty of carbs, but eat carbs that are slowly digested by the body

like whole grain flour, hearty vegetables, oats, and unprocessed like whole grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. grains like brown rice.

These kinds of food not only contain complex carbs that are slowly These kinds of food not only contain complex carbs that are slowly digested by the body, but are usually higher in vitamins and other digested by the body, but are usually higher in vitamins and other nutrients that are beneficial to the body and they are higher in fiber nutrients that are beneficial to the body and they are higher in fiber

which keeps your digestive system running smoothly. which keeps your digestive system running smoothly.

Don't skip breakfastDon't skip breakfast!!

Many people do because they don't feel they need to eat breakfast, or they Many people do because they don't feel they need to eat breakfast, or they just don't feel hungry first thing in the morning. just don't feel hungry first thing in the morning.

Research shows that people who skip breakfast are usually fatter than those Research shows that people who skip breakfast are usually fatter than those who eat a well balanced breakfast.who eat a well balanced breakfast.

Although you might not feel hungry first thing in the morning, if you skip Although you might not feel hungry first thing in the morning, if you skip breakfast you will feel extra hungry come lunch time, making you more breakfast you will feel extra hungry come lunch time, making you more

prone to overeating for your afternoon meal. prone to overeating for your afternoon meal. In addition, skipping breakfast makes your body think that you are starving. In addition, skipping breakfast makes your body think that you are starving. After all, by lunch time, you may not have eaten in almost eighteen hours. After all, by lunch time, you may not have eaten in almost eighteen hours. For the rest of the day after you skip breakfast, your body will store up most For the rest of the day after you skip breakfast, your body will store up most

of the energy you get from food, instead of allowing you to burn it, in of the energy you get from food, instead of allowing you to burn it, in anticipation of food scarcity. anticipation of food scarcity.

Not only will this cause you to be tired during the day when your body isn't Not only will this cause you to be tired during the day when your body isn't using the food that you ate, but the extra energy stored up will result using the food that you ate, but the extra energy stored up will result

ininweight gain.weight gain.

 Healthy foods for human nutrition