By Ray Darken
Gathering information and learning as we travel through life is not only fun but it's essential just like learning about a good healthy diet. It happens all too often...we think we're on a good thing and then we hear that what we've been doing may be wrong or the diet we've been using has been declared dangerous or something else along those lines. You would be smart to think that the best diets would need to have some long term verification, research or proof of some kind that involves a little history - the longer the history, the better. We not only seek knowledge on an ongoing basis as a part of just being human but we're also seeking longevity and the best possible health we can aquire. Every now and then we slip up and plunge into the junk food cavern and several pounds later regret it. Well, if you follow these few principle guidelines, you may be able to avoid that occuring again.
Identifying a diet for healthy living
I could begin this paragraph with a pointer to the diets I believe fit into a category of health and safety but I think we'll simply begin with one simple fact. A healthy diet will include an approximte intake of 800 calories per day. Some diets will try to discourage you from eating essential nutrients because it suits their short term goals. These are not good diets to underatke simply because you'll need to move on to a more regular diet later which can be awkward and difficult. Fad diets have become a concern for Nutritionists and doctors alike due to the roblems that they often stimulate over the long term. I would steer clear of rapid weight loss and instead persue a slow healthy reduction in weight while increasing your health position. If you're smart, you will include your doctor in the dieting process. They have more to offer than almost any other profession.
Vegetables and Fruits
Vegetables and fruits should be the major chunk of the food you eat in a day. They are very rich in nutrients. They would give your body the much needed minerals and vitamins it requires. It doesn’t really matter if they are fresh or frozen. The fact that they are eaten is enough. Eating lots of salads is one of the best ways to consume them. They would taste better that way with say olive oil mixed with lemon and some pepper.
Here's an indicative list of what should be eaten:
- Green leafy vegetables like spinach, cabbage, cauliflower.
- Coloured vegetables like tomato, carrots, beetroot, raddish.
- Fruits like bananas, berries, mango, apple, grapes, oranges etc.
Cereals
Doctors say cereals should form at up to one third of your daily food intake. People have lots of misconceptions about this group. They deliberately avoid eating rice or starchy foods thinking that they increase their waist line. This is poor information that is prevalent and needs to be corrected. Cereals like rice or potato contain essential carbohydrates that work wonders for the body. It is the quantity that needs controlling. The bread that you think increases your weight actually gives you wholesome nutrients that your body requires. What is injurious instead is the extra spoon of jam or layer of butter you use while eating in preparation. No one needs to eat three or more sandwiches for lunch. One is adequate. Control those amounts and you take another step towards a healthy diet.
- Rice, breakfast cereals, etc
- Wholemeal multigrain fresh bread, noodles, yam, etc.
- Potatoes, sweet potatoes, beans, lentils, etc.
Milk and dairy products
Milk and other diary products are very important in the daily diet. However, they contain lots of fats. It would be beneficial if you can get the low fat versions of these foods like skimmed milk.
- Skimmed milk
- Low fat yoghurt
- Reduced fat cheese, etc.
Fats and sweets
You would do well if you consumed these items in moderation. Though these foods are almost everyone’s favourite, we need to avoid them to ensure healthy living. This doesn’t mean you give up eating your favourite pastry forever. It only means decreasing its frequency from everyday to once in every fifteen days! I don’t need to tell you what these foods are but for the record, they are mentioned below.
- Fried foods
- Sweets, chocolates
- Pastries, cookies
- Creams, soft drinks, soda pop, etc.
Meat and other such stuff
Meat is very rich in proteins and they are vital for your body. They should be eaten but in moderation. You can always remove the fat in the meat. Take fish at least two times a week and make sure you eat different kinds every time. Some of the examples of healthy meat would be.
- Lean meat
- Fish
- Chicken, (not skin) etc.
After such an exhaustive report on what should comprise your daily food intake for a healthy living, you are no doubt wiser now about the steps to take from here. Accompany this diet with good exercise and regularly to give your health a fine polish. Then you will beam
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