| Cultivating healthy eating habits is one of the best | | | | be active. |
| things you can do for your body. Yet I believe that | | | | Complete proteins, such as meat, poultry, fish, milk, |
| to be good at practically anything, you need to | | | | eggs, and cheese, provide all of the essential amino |
| master the basics first. So, without further ado, here | | | | acids. An incomplete protein is one that is low in one |
| are the basics of nutrition and food: | | | | or more of the essential amino acids. Eating a variety |
| Basically, food consists of elements that belong to | | | | of foods will ensure that you get all of the amino |
| four major classes, three of which are | | | | acids you need. |
| Carbohydrates, Proteins, and Fats. Each meal needs | | | | Animal protein and vegetable protein probably have |
| to have a balance of the three, along with dietary | | | | the same effects on health. When choosing |
| fibers and vitamins. The best way to give your body | | | | protein-rich foods, pay attention to what comes |
| what it needs is to eat a large variety of foods. | | | | along with the protein (the amount of fat, especially |
| However, there are good choices and bad choices in | | | | saturated). Vegetable sources of protein, such as |
| each of these groups: | | | | beans, nuts, and whole grains, are excellent choices, |
| Carbohydrates are simple organic compounds, | | | | and they offer healthy fiber, vitamins and minerals. |
| composed of a combination of starches, sugar, and | | | | The best animal protein choices are fish and poultry |
| fiber. They are broken down by the body into | | | | Fats - The type of fat you choose is just as |
| glucose, which is a type of sugar used as an energy | | | | important as how much fat you consume. Also, the |
| source, providing it the fuel it needs for physical | | | | biggest influence on blood cholesterol level is the mix |
| activity and for proper organ function. They are an | | | | of fats in your diet - not the amount of cholesterol |
| important part of a healthy diet, but some kinds of | | | | you eat from food.That's why it's so important to |
| carbohydrates are far better than others. | | | | learn about good and bad fats: |
| Bad carbs are made of processed grains that make | | | | The Bad Fats - Saturated and Trans - increase the |
| cooking fast and easy. These easily digested | | | | risk for certain diseases. Saturated fats, primarily |
| carbohydrates, such as white bread, white rice, | | | | found in animal (red meat and whole milk dairy |
| pastries, sugared sodas, may contribute to weight | | | | products), raise the bad cholesterol. Choose lean |
| gain, interfere with weight loss, and promote | | | | meats, such as skinless poultry, and nonfat or low-fat |
| diabetes and heart disease. | | | | or nonfat dairy products, as well as fish, and nuts. |
| Good carbs can't be digested as easily. This keeps | | | | Tans fats raise bad cholesterol levels and lower good |
| your blood sugar and insulin levels from rising and | | | | cholesterol. Primary sources of trans fat are certain |
| falling too quickly, helping you get full quicker and feel | | | | margarines, crackers, candies, cookies, snack foods, |
| fuller longer. The best sources of | | | | fried foods, baked goods, and other processed |
| carbohydrates-whole grains, vegetables, fruits and | | | | foods. Look for trans free foods. |
| beans-promote good health by delivering vitamins, | | | | The Good Fats - Monounsaturated and |
| minerals, fiber, and a host of important | | | | Polyunsaturated - actually lower disease risk according |
| phytonutrients. | | | | to the Harvard School of Public Health. Primary |
| Fiber - When you eat a healthy diet rich in whole | | | | sources of |
| grains, beans, vegetables, and fruits, you usually get | | | | Monounsaturated fats are plant oils like canola oil, |
| most of the fiber you'll need. Grown woman should | | | | peanut oil, and olive oil. Other good sources are |
| get about 20g daily, and men about 30g, but most of | | | | avocados; nuts such as almonds, hazelnuts, and |
| us only get about half of that amount. Fiber helps | | | | pecans; and seeds such as pumpkin and sesame |
| support a healthy diet by: | | | | seeds. Polyunsaturated fats include Omega-3 fatty |
| Making you feel fuller faster and for longer periods, | | | | acids which your body can't make and are found |
| which can help prevent overeating by maintaining | | | | primarily in cold water fatty fish and fish oils, as well |
| even sugar levels and slowing digestion and | | | | as sunflower, corn, soybean, and flax seed oils, and |
| absorption so that glucose enters the bloodstream | | | | walnuts. |
| slowly and steadily. | | | | USDA recommendations: |
| Keeping your colon healthy with the organic acids it | | | | -Keep total fat intake to 20-35% of calories |
| produces when broken down in digestion. | | | | -Limit saturated fats to less than 10% of your |
| Protein - Our bodies need protein to maintain our | | | | calories (200 calories for a 2000 calorie diet) |
| cells, tissues, and organs. A lack of protein in our | | | | -Limit trans fats to 1% of calories (2 grams per day |
| diets can result in slow growth, reduced muscle mass, | | | | for a 2000 calorie diet) |
| lower immunity, and weaken the heart and | | | | -Limit cholesterol to 300 mg per day, less if you have |
| respiratory system. Protein gives us the energy to | | | | diabetes. |