Healthy Eating

Archive for March, 2011

Having a strong immune system is essential to fight off infections and to prevent us from catching colds and flu’s. A healthy immune system keeps our metabolism rate high which helps us burn calories.

The following guidelines will help to give your immune system a boost:

1) Breakfast is one of the most important meals of the day that should not be missed. A good breakfast dish that is low in fat, provides plenty of fibre and slow released energy is porridge.

2) During the colder months when the risk of getting a cold is greater make plenty of vegetable stews. These are very delicious and nutritious. They are also very effective at warming up your core temperature which is needed when the climate is cold.

3) It is very important that you eat enough fresh vegetables and fruit. Government guidelines say you should eat at least 5 pieces of fresh fruit and vegetables every day. It is best to eat your vegetables either raw or slightly cooked. Steaming is the best cooking method. It is a good idea to eat a variety of different fruit and vegetables. A good guide is to eat fruit and vegetables with different colors. The deeper the color the better as that is a good sign it contains more antioxidants which are good for strengthening your immune system.

4) Increase your intake of food that has a good source of wholegrain. For example, instead of white rice try brown or wild rice as these have higher levels of nutrients. Instead of white bread eat brown wholemeal bread.

5) Design your diet around getting half the proportion of your calories from fresh organic fruit and vegetables and wholegrain foods. Your diet should be based on unrefined, unprocessed and refined carbohydrates.

6) Eat fish at least 2 times a week. Fish are a rich source omega 3 fats and fatty acids that are essential for the health of the body. The body cannot produce these so we need them from other sources and fish are one of the best. However, certain fish have higher levels of omega fatty acids than others. The best sources are the oily fishes like mackerel, herrings, wild salmon and pilchards. Try and eat fresh fish rather that the tinned variety as they are more nutritious.

7) If you are not allergic to nuts include them in your diet. Like fish they are also a rich source of fatty acids. You can eat these on their own as a healthy snack or use them with a salad.

Diabetes is a disease that affects the blood’s sugar levels creating a higher amount than the body can manage with its own, natural insulin. Therefore, most often times, it must be maintained with medication. But in addition to prescription medication, exercise and eating habits play a huge role in maintaining a healthy blood sugar level. A specific, healthy eating diet plan must be incorporated to a diabetic lifestyle – no ifs, ands or buts about it.

For the majority of people with diabetes, a healthy eating diet plan includes several, smaller meals throughout the day on a more condensed, periodic basis in order to help in successfully maintaining sugar and glucose levels. And because a diabetic is eating more often, it’s imperative that those meals consist of good food choices. Let’s take a look at some tips for healthy eating habits in this realm.

o Choose foods with lower fat contents including the use of non-stick sprays when cooking instead of oil as often as possible.

o Stay away from fruit juices and other beverages that contain high fructose levels including naturally sweetened drinks.

o Decrease salt intake and salty foods like pickles, packaged soups and processed meats.

o Read the food labels on prepared products before ingesting because even something seemingly harmless can pose a risk.

There is actually a food pyramid designed specifically for people with diabetes. And guess what it’s called? The Diabetes Food Pyramid! It’s an exceptional guideline for what and how much to eat that anyone with this disease should be aware of and utilizing every day. It’s broken down into the same basic categories as the regular food pyramid, but the recommend serving sizes are different as are the specific, coordinating foods. Following is an overview of the Diabetes Food Pyramid with required serving amounts:

Grain, Beans and Starchy Vegetables – 6 or more servings per day

Choose whole-grain and whole-wheat breads and flours over the white variety for baking and eating. Beans are a great source of fiber as well as low in sugar. Pretzels and low-fat crackers are perfect choices for snacking and if they’re the lower-salt varieties, even better.

Fruit – 2 to 4 servings daily

Citrus fruits are the best for diabetics. Eat whole fruits in their natural state over the canned assortments because aside from having less sugar, they also contain more fiber. If choosing the canned, frozen or juice variety, always pick those that do not contain added sweeteners or syrups.

Vegetables – 3 to 5 servings a day

Dark green and deep yellow vegetables are the best way to go. Eat freshly prepared vegetables whenever possible. If choosing the prepared variety, pick those are made without the addition of sauces and/or salt.

Milk and Dairy – 2 to 3 serving every day

Drink low or non-fat milk. Choose only low-fat yogurt made with artificial sweeteners.

Meat, Poultry, Fish – 2 to 3 servings daily

Always choose leaner cuts of red meat and trim all fat before preparing. Consume more pork, fish and chicken – remove the skin before cooking. Bake, broil, grill or roast instead of frying.

Fat – limit fat intake, specifically trans and saturated.

By always taking prescribed medications, sticking to a fitness routine and healthy eating diet plan, successful management of diabetes will be almost guaranteed. Always consult a physician before starting any new lifestyle routine.