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Healthy Diet

Healthy diet

Depriving yourself of the foods you love is not the intended way for eating healthy, neither following a balanced diet intermittently. Healthy eating should be a lifelong attitude in order to maintain a good health and weight, have more energy, stabilize your mood and assure proper digestion.

A healthy diet consists of at least five small meals a day; a breakfast, a lunch, a dinner and two snacks. All your meals should be balanced and diverse. The keys to a successful diet plan are “moderation”, “calorie control”, and “variety”.

You should aim to consume your favorite unhealthy snacks and meals in moderation; meaning you should control yourself to guzzle this category less often. Furthermore, it is highly recommended to choose foods that are nutrient dense and low in calories in order to prevent excess calorie intake. You can do so by learning how to read food labels and by avoiding high fat and sugar foods and beverages.

Emphasize on choosing a variety of meal options that provide you with an assortments of benefits. For instance, don’t eat every day the same breakfast, or same snack. This will become boring, and limit your sources of fibers, minerals and vitamins. Stress on having fiber rich foods, such as vegetables, whole fruits and whole grains. Try also to consume low fat or fat free products as they contain less saturated fat.

And finally, don’t forget water! Water is vital for a proper body functioning, and should never be replaced with sugary beverages. Aim to have at least two liters of pure water per day. Avoid also the increased consumption of caffeinated beverages, as they lead to fluid loss, hypertension and many other health conditions.

Achieving healthy eating patterns isn’t a difficult task. Start step by step gradually and with commitment rather than one radical change. And keep in mind that every single step counts.

  • Healthy diet for growing bodies

    A healthy body is built through a nutritious diet. Your kid’s future health is determined by you and the efforts you put to offer a well-balanced diet. The following are important things to consider in order to help your kids build strong bones and muscles, proper organ functioning, improved concentration ability, and disease fighting body:

    • Offer pure water constantly, specifically after activities, exposure to hot weather and illness; don’t wait until your child gets thirsty
    • Don’t bribe your kids with deserts and sugary sweets or salty snacks
    • Try to have fixed meal schedules; 3 main meals and 2 to 3 snacks that should be offered between meals
    • Add a lot of colorful fruits and vegetables as they are high in vitamins and minerals
    • Avoid fast and junk foods, sodas, and salty snacks as those foods can certainly lead to obesity, heart disease or hypertension
    • Focus on balanced meals; every meal should contain carbohydrates, proteins and healthy fats
    • Encourage the consumption of dairy products, preferably low in fat, as they are high in calcium
    • Avoid processed foods; try instead to make your own recipes
    • Offer fish more often as they are rich source of omega 3 and many vitamins and minerals
    • Offer nutrient dense foods rather than empty calories varieties. Nutrient dense foods are foods with high levels of vitamins, mineral, and proteins; such as eggs, sweet potatoes, broccoli, etc..
    • Don’t overfeed your child, this would lead to overweight and obesity later on
    • Try to vary your choices; offer new foods, new shapes, new colors, new tastes, etc..
    • Encourage fibers intake through vegetables, whole wheat produce and fruits
    • Vary your protein sources and go for lean varieties; fish, chicken, meat, eggs and dairy products are good sources of proteins
    • Don’t forget that you are the role model; if you want your child to be healthy and build good nutritional habits; you need to start yourself first
  • What are empty calories?

    Have you ever thought about the nutrients you are getting from candies or fried potato chips? You are definitely aware that they do contain high amounts of calories; but do they contain vitamins or minerals? Well those and many other foods are called empty calories.

    Excessive intake of such type of food can cause serious health problems. Therefore, we recommend limiting your intake of dishes rich in:

    • Margarine
    • French fries
    • Candies, gums, lollipops
    • Junk foods
    • Soft dinks
    • Donuts
    • Cakes, cookies
    • Biscuits
    • Fried nuts
    • Butter

    The majority of those products is high in unhealthy fat or contains a lot of added sugars. Therefore try to decrease your daily intake of empty calories as much as possible in order to prevent weigh gain and health deterioration.

  • Healthy tips while dining out

    Are you frustrated from eating out with friends because this might lead to weight gain? Are you bored from eating only green salads? Don’t worry. You are not the only person that has this concern. Here are few tips to help you choose wisely your foods:

    • Avoid fried products; and don’t hesitate to ask if any of the ingredients is fried
    • Remove the fries order that is offered with the meal or else you will tempted to eat few; you can ask baked potato instead or steamed vegetables
    • In restaurants, usually, minced meat contains a lot of unhealthy fat; therefore it is always preferable to choose lean proteins such as chicken breast or fish
    • Try to avoid as much as possible the sauces and the gravies such as the mushroom steak sauce; they are definitely made up of butter or margarine.
    • Ask for brown or whole wheat bread instead of white bread
    • Offer the persons with you from your plate before starting, this way you will eat less
    • Eat very slowly; you will feel full earlier
    • Try to start with a salad that contains only vegetables, and then order whatever you felt appetizing
    • If you prefer to start with appetizers, ask your friends if they would like to eat with you. Sharing gives you the opportunity to taste different foods in small quantities.
    • Remember that you need to have in your plate the three important nutrients; carbohydrates, proteins and healthy fats.