One of the major reasons why people get overweight or suffer from minor and major health risks is that they dont practice having a healthy diet. Healthy dietwhich include eating balanced amount of food from all food groupsalong with exercise or regular physical activity can lessen peoples inclination to health problems.

PLANNING ON A HEALTHY DIET

Experts say that though basic principle of healthy diet is simple, most people are having a hard time sticking to it. Major reasons may include a super busy lifestyle, work that causes a lot of stress or even an environment that is not conducive to having a healthy diet.

Although it is hard to start and maintain a healthy diet, nothing is impossible if you really want to achieve a healthy mind and body. For starters, it is advisable to mix up food choices from each food group. Eating a large variety of foods and veggies can also serve as a warm up in avoiding the foods that contribute to drastic weight gain. Having a balanced intake of calcium-rich foods, whole grains, and protein-rich products will also keep you in track.

To be able to maintain eating a healthy diet, you must also know your restrictions of fats, salt and sugars levels, and intakes. Lastly, you must monitor your body weight regularly for you to know if your body is absorbing all the nutrients it needs.

Here are more tips for eating well and achieving a healthy diet:

1. Meals based on starchy foods are a good start to a healthy diet. Experts agree that people should eat more starchy foods such as bread, cereals, rice, pasta, and potatoes because they are a good source of energynot to mention being the main source of a range of nutrients of a persons diet like fiber, calcium, iron, and vitamin B.

2. Load up a lot of fruits and veggies. Eating at least 5 portions of a variety of fruit and vegetables a day is an ideal way to maintain a healthy diet. But, it is sometimes hard to achieve because people do not want to waste time peeling or chopping certain fruits and veggies. The best way to keep up with the recommended fruit and veggies intake if to eat a variety of fruits that are either fresh, frozen, canned or dried and picking out veggies that can be finger delights such as celery, broccoli, carrots, beans and peas.

3. Be more fishy. Despite of the so-called high mercury content of fish, nutrition experts say that eating more fishespecially oily fishis an important component of a healthy diet because it is a good source of protein, vitamins, and minerals.

4. Try to cut down on saturated fats and sugars. Do not totally cut down on fats because your body needs it to stay healthy. Basically, fats are categorized into saturated and unsaturated fat. The former has high amount of cholesterol and the latter has lower amounts that lowers blood cholesterol. Cut down only on foods that are high in saturated fat such meat pies, sausages, hard cheese, butter and lard, pastry, cakes and biscuits, cream and the like. Also monitor your sugar intake because aside from causing decay, sugary foods can also be high in calories that contribute to weight gain.

5. Eat less salt. Too much salt can raise your blood pressure.

6. Drink lots and lots of water to keep your body well-hydrated.

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Because of so many illnesses and chronic diseases that occur among people through the years, more and more individuals are playing attention to their health and fitness because these would help them combat certain medical conditions. Today, one of the major reasons why people are overweight or suffer from minor and major health risks is that they dont practice having a healthy diet.

Effective formula for a healthy diet

Healthy dietwhich include eating balanced amount of food from all food groupsalong with exercise or regular physical activity can lessen peoples inclination to health problems. Doctors say that though basic principle of healthy diet is simple, there are those people who are having a hard time sticking to it. The major reasons behind this include a super busy lifestyle, work that causes a lot of stress or even an environment that is not conducive to having a healthy diet.

Despite hectic schedules and busy lifestyles, people can start and maintain a healthy diet if they really want to. Experts say that nothing is impossible to formulating and effective diets plan if one really wants to achieve a healthy mind and body.

For starters, experts advise a mix up food choices from each food group. Eating a large variety of foods and veggies can also serve as a warm up in avoiding the foods that contribute to drastic weight gain. Having a balanced intake of calcium-rich foods, whole grains, and protein-rich products will also keep you in track. To be able to maintain eating a healthy diet, you must also know your restrictions of fats, salt and sugars levels, and intakes. Lastly, you must monitor your body weight regularly for you to determine if your body is absorbing all the nutrients that it needs.

When do you know if your diet is healthy?

Being free from any illness or medical condition is the major determinant that a person is healthy. For those who are having a hard time identifying what is healthy on their diet and which are now, here are some tips for you. Experts say that a diet is healthy if it is: – based on starchy foods such as bread, cereals, rice, pasta, and potatoes because they are a good source of energynot to mention being the main source of a range of nutrients of a persons diet like fiber, calcium, iron, and vitamin B;

– loaded up a lot of fruits and veggies such as orange, apples, celery, broccoli, carrots, beans and peas because eating at least 5 portions of any variety can provide the vitamins the body needs and it also satisfies hunger without having to worry about fats and excess carbohydrates;

– filled with fish dishes that have high amounts of fish oil because it can provide protein, vitamins, and minerals that are not available to other food groups;

– low on saturated fats and excess sugars such as meat pies, sausages, hard cheese, butter and lard, pastry, cake, biscuits, cream and the others because they are high in complex calories stored in the muscles and sugars that can cause tooth decay.

– less in salt content because experts believe that goods that are high in salt or meals that uses too much salt can raise the persons blood pressure which can lead to more complicated diseases especially those related to coronary illnesses; and

– high in water content because experts believe that for a person to achieve optimum health and fitness, he or she should take in lots and lots of water and foods that are high in fluid content to keep the body well-hydrated.

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Eat Healthy Without Meat
Alex Fir

As concerns about healthy eating have grown, so has the interest
in vegetarianism. Numerous nutrition experts recommend eating
low on the food chain. In plain language this means eating more
grains, vegetables and fruits, and fewer meats, cheeses and
other animal based products.

There are various levels of vegetarianism, and each type has its
own unique health benefits and some health challenges as well.
Of course vegetarians, like meat eaters, must still make healthy
food choices. Simply pigging out on French fries while avoiding
the burger will not make you a healthy vegetarian.

Some people who consider themselves vegetarians still eat
poultry and seafood, while others avoid all animal flesh, even
fish and chicken. Most vegetarians still eat milk, dairy
products and eggs. In nutritional circles these people are
referred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, including
eggs, milk and dairy products, and even fabrics like silk,
leather and wool. It is vegans who face the largest challenges
and risks when trying to follow a healthy diet. Most vegetarian
diets provide more than enough nutrition, as long as smart
dietary choices are made.

The key to eating a healthy vegetarian diet is much the same as
eating a healthy diet that includes meat. It all boils down to
making smart food choices, understanding nutritional labels, and
cooking your vegetables to maximize their nutritional value.

Choosing the foods that make up the bulk of a vegetarian diet is
very important. For most vegetarians, vegetables, grains,
lentils and soy products will make up the bulk of their diet,
and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember that
tofu is relatively high in fat. The fat content of tofu dishes
is often comparable to that of dishes that are made with lean
cuts of meat. Those vegetarians following a low fat diet may
want to limit the amount of tofu based products they eat.

The same caution applies to the nuts and seeds that can make up
a large part of a vegetarian diet. Nuts and seeds are excellent
sources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be able
to get enough protein and iron without eating meat, but for most
vegetarians this is not a problem. Most diets today actually
contain too much protein, and there are many non animal derived
sources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to any
healthy diet. Avoiding high fat cooking methods is important, as
is avoiding the use of high fat creams, butters and sauces. A
vegetable stir fry cooked in healthy olive oil can be a great
addition to any vegetarian menu. And a great fruit salad is both
easy to make and delicious as a snack or a meal.

The only real area of concern when it comes to vegetarianism and
health is the B-complex vitamins, particularly vitamin B12.
Vitamin B12 is almost exclusively derived from animal based
sources, so vegans, who avoid all animal products, should take a
high quality vitamin B12 or B-complex vitamin supplement. It is
also important for vegans to discuss their diet and lifestyle
with their family physicians. As vegetarianism becomes more
widespread, the amount of information on the nutritional needs
of these two groups continues to grow.

The bottom line is that vegetarians can enjoy a very healthy
lifestyle. Making vegetables, fruits, whole grains and beans the
centerpiece of the diet is a smart move for many people, and a
good low fat vegetarian diet can be a great way to enjoy a
healthy lifestyle. As with a meat based diet, however, it is
important for vegetarians to follow common sense eating
guidelines and make smart choices when creating meat free meals.

About the author:

A lot of people eat foods that are generally deficient in the
vitamins and minerals. Visit Nutri
tional Supplements Center to learn why it is vital that you
take nutri
tional health supplements.

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Do you dream of having a flat, firm stomach? Do you have just a little too much excess fat around your belly that you just can’t seem to get rid of? If so then this article might help you by giving you some ideas for how to lose your belly fat.

Unfortunately when you put on weight the belly is usually the first place to get fat and unfortunately it is usually the last place that you will lose fat. That is why there are many people that are reasonably fit but still have a bit of a tummy bulge. Even gym junkies who workout regularly and watch their diet closely may still be unhappy with their stomach. If you are wondering how to lose your belly fat then you need to know that you do have to be in reasonably good shape all over before you can get rid of that flab around the tummy.

If you are extremely overweight then your belly fat should not be your first concern. First you should focus on losing weight in general and getting down to a healthy weight range. You should begin eating a healthy diet and also introduce some exercise into your daily routine.

If you are in a healthy weight range but still carry some extra fat around your middle then you can start worrying about how to lose belly fat. When you are a healthy weight you will have a much better chance of tackling the belly fat problem.

Most people think that the best way to get rid of belly fat is to do sit ups or crunches and if your so called belly fat is actually just untoned muscle rather than fat then these exercises can be very effective.

If it is belly fat that you need to get rid of then you might need to try something more effective such as using a stability ball. Stability balls cost around $30 from sports stores and really are a great investment. Studies have shown that people who use a stability ball have twice the muscle fiber than people who do regular sit ups and crunches without a ball.

Other effective exercises for getting rid of belly fat are exercises that involve bringing your legs up to level with or above your waist. Kickboxing is a great way to exercise like this and get a flatter stomach. Kickboxing will give you a great cardio workout as well as giving you the left lifting exercises that help tone stomach muscles.

Dancing is another form of exercise that can benefit the stomach. There are many different types of dancing and they are all great for exercising and losing weight and toning the body. One very effective dance is belly dancing which specifically targets the muscles in the stomach. You can join a belly dancing class or even grab a DVD and do it from home. Zumba is another type of dance exercise that is becoming very popular and gives a great cardio workout. You can also do Zumba from home with a DVD or join a class.

Cardio workouts are great for burning fat but don’t rely solely on this type of exercise. It is best to combine cardio exercise with some strength training exercise to build your muscle mass. Muscle burns fat so the more muscle that you have the faster your will burn off fat.

The most important point to remember when you are trying to find out how to lose your belly fat is that if you are overweight all over there is no point focusing only on your stomach. You need to tone your body all over and lose weight all over and then if you still have some excess tummy fat you can then deal with it.

When you are a good weight for your height and age you can then target the problem area with exercises specifically designed to tone the muscles in the stomach and burn off fat.

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