Healthy Eating


1.         Eat a variety of foods.

            Our bodies need more than 40 different nutrients to stay in top form. No one food source contains all these needed nutrients. About 15,000 new food products appear on supermarket shelves each year, some good and some bad. We seem to be in a food rut, purchasing and eating the same eight to ten foods daily at our meal times. Shop around for the healthy choices and add variety to your meals.


2.         It is very important to control your weight.

            Simply stated, the number of calories we eat must equal the number of calories we burn. Over 50% of us are overweight. We spend $30 billion yearly on diet plans, products and potions that simply do not work well or over a long period of time.


3.         Chose a daily diet low in fat and cholesterol.

            Follow a diet that averages no more than 30% of calories from fat, less than 10% of calories from saturated fat, and no more than 300 milligrams of cholesterol. Saturated fat raises your blood cholesterol more than anything else you eat, putting you at risk for heart disease, the number one killer. (Saturated fat is the kind that tends to be hard at room temperature.) The more saturated fat you eat, the more cholesterol your body makes. Most of the saturated fat we eat comes from animal foods such as meats or dairy products.


4.         Again as stated in this book, eat lots of grains, fruits and vegetables.

            Breads, cereals, pastas, fruits and vegetables should make up the largest daily proportions that we eat. They are low in fat, high in energy carbohydrates; provide many essential vitamins (B, E, iron, zinc, calcium, magnesium, copper, and fiber.) It is disturbing that one–half of us drink carbonated soft drinks and do not eat any fruit.


5.         Chose a diet low in sugar.

            Your sugar habit dulls your appetite for healthy foods. You become overweight because of your strong desire for candy, cookies, cakes, soft drink, etc. Sugar are carbohydrates which your body converts to glucose (blood sugar) to use for its main source of fuel, which are found naturally in fruits, vegetables, grains and legumes.


6.         Choose a diet moderate in salt and sodium.

            It only takes 500 milligrams of sodium each day to maintain proper fluid balance, blood pressure and normal heart action, but most people consume ten times that amount. Eating large amounts of sodium forces the kidneys to work harder, with valuable calcium being excreted along with the sodium. A moderate guideline is to consume no more than 2,400 milligrams of sodium daily. Men average over 4,000 milligrams daily and women average about 3,000 milligrams. So put away the salt shaker and flavor your meals with herbs and spices.


7.         Enjoy eating.

            Taste is the number one reason for choosing a particular food. Eat wholesome foods, chew slowly, and give your taste buds a chance to know the delights of mealtime.


8.         Nuts.

            Pecans, almonds and walnuts are high in fiber, vitamin “E”, copper, magnesium, and have a cholesterol lowering effect.


9.         High fiber cereals.

            Reduces the consumption of fat and cholesterol, and moves waste materials more quickly from your bowels.


10.       Fish.

            Cold water variety, such as salmon contain omega-3 fatty acids, which boost levels of HDL (good) cholesterol, and reduces blood pressure by relaxing your arteries. Eat fish twice a week.


11.       Soy products.

            Protect the heart by encouraging the excretion of cholesterol circulating in the bloodstream.


12.       Yogurt.

            Non-fat with live cultures, aids in digestion and controls flatulence (gas).


13.       Black and green tea.

            People who drink at least one cup each day have been shown to strengthen their blood flow. Tea contains flavonoids, an antioxidant, that help prevent blood clots. For best results, drink out of a travel cup with a lid, and keep the tea bag in the cup to obtain maximum strength.


14.       Rate your rate.

            Calculate your body mass index (BMI). Multiply your weight by 700, then, divide by your height in inches. Now divide that number by your height again.



            175 pounds x 700 = 122,500 divided 70 inches (5’ 10”) = 1,750, divided 70   inches = 25.

            Now look at the standard BMI chart to see where you fit in.


            18.5   to   24.9             Healthful weight

            25.0   to   29.9             Moderate overweight

            30.0 +                          Severe overweight

            The ideal is between 19 & 25.


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This page was last updated on 02/20/11    

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