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MomTalk.com November 19, 2017:   The women's magazine for moms about children, family, health, home, fashion, careers, marriage & more


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Healthy Eating Made Easy

Healthy eating means enjoying a variety of foods in the
right portions. There is room for all types of food; each
one adding its own goodness. Having a varied diet ensures
you get all nutrients you require to stay healthy and
bursting with energy.

We said enjoying; meaning you will have the benefit of an
increased feeling of well being; and meaning you won't need
to give up any favorite foods, keep just for treats anything
not bringing in essential nutrients or health benefits.

by Anne Ehmer

Healthy eating means enjoying a variety of foods in the
right portions. There is room for all types of food; each
one adding its own goodness. Having a varied diet ensures
you get all nutrients you require to stay healthy and
bursting with energy.

We said enjoying; meaning you will have the benefit of an
increased feeling of well being; and meaning you won't need
to give up any favorite foods, keep just for treats anything
not bringing in essential nutrients or health benefits.

The first step you should take for healthy eating is
balancing your food needs and lifestyle. It is a simple
equation: energy in must equal energy out. Eating more leads
to excessive weight gain. Eat less and you'll feel tired.

Everyone could benefit from more fruits and vegetables. They
provide essential vitamins and minerals, and the all
important antioxidants. Start simple. Take the five a day
challenge first. When you have reached your five a day goal,
you can think of the seven a day, or nine a day. It is not
that difficult. There are many ways to add fruit or
vegetables to a meal.

At breakfast, you can top cereal, granola, muesli or
pancakes with fresh berries or dried fruit. Fruit compote is
a great sweetener for yogurt, and healthy too. Grapefruit,
banana, or apple slices are great on toast. Whatever you
eat, remember: don't skip breakfast.

Try to swap fruit for cookies or pie as snacks. Dried fruit
makes an excellent snack with lots of fiber. Always include
fresh fruit in packed lunches. Salads, any season, are
another good lunch option.

At dinner, ask for extra vegetables, as pizza toppings or
with pasta. Add carrots, leeks, and onions to casseroles.
Use pureed vegetables to thicken gravy. Frozen vegetables
are almost as good as fresh; use them when you are pressed
for time.

Count whole grain cereals as an excellent source of fiber,
which will keep you satisfied for longer, leaving less room
for fatty foods. Fiber in your diet will significantly
reduce your risk of disease; it is worth it. Whole grain
cereals are also an important source of B vitamins, the ones
that help to extract energy from food.

Most of us should reduce the amount of fat we have. Low fat
and control are the key words. Switch to unsaturated oils -
olive oil is best- if you have not already done so. Add
salad to your sandwiches and skip the butter. Try cottage
cheese and jelly on toast, instead of butter. There is
really no need for butter if the topping is moist.

Cottage cheese or low fat yogurt with herbs and spices make
wonderful toppings for salads or baked potatoes. Try a baked
potato topped with cottage cheese and chives for lunch or
supper.

Lower the amount of salt you have, aiming for one tea spoon
a day maximum, including salt in processed food. Herbs and
spices will give flavor and aroma, reducing the need for
salt.

Drink 6 to 8 cups of liquid every day. One cup of juice adds
to your fruit and vegetable count. One cup of milk will
boost your calcium intake. One or two cups of tea, or
coffee, provide antioxidants. Nevertheless, drink water the
most. Sodas should be just an occasional treat. If you like
alcohol, have small amounts regularly, always with food. A
moderate consumption is 1 cup wine or 2 cups beer for women,
2 cups wine or 3 to 4 cups beer for men in a day. Regularly
does not mean daily; there is no need to drink alcohol every
day.

Now that you have a healthy diet, remember to eat at steady
intervals during the day, to keep your stamina. There are
only two more factors to include for maximum benefit:
exercise and sleep. Be sure to get enough sleep, around 7
hours -anything between 6 and 8 hours- for adults. Teenagers
need more sleep hours than full grown adults, and children
even more. Keep moving when you are awake. Though exercise
is not food, consider it equally essential to your well
being; we will never stress enough the importance of
exercise in any healthy diet.

How much you will have to change your habits depend on how
you eat now, but it is worth. Healthy eating will lead to
more energy, weight loss -keeping it off- and prevention of
disease. Plus healthy eating is delicious and fun when it is
done right.


Anne Ehmer is passionate about food. Her stimulating
ideas and recipes are registered in the web site All Foods
Natural.

(c) Allabor - All Rights reserved
http://www.all-foods-natural.com



Categories: Food & Recipes, Health & Wellness, MomShare, Women's Health,


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