Congratulations on taking the first step on the path of a healthier lifestyle!
Being healthy means looking better, feeling better and living longer - something we all want. If you’re like most Americans, you weigh more than you should. Don’t be discouraged, you’re obviously not alone. Our culture makes it easy to add on extra pounds. That’s why if you follow this guide, eat sensibly, and exercise regularly you should see results.
Remember; consult your physician prior to starting this or any weight management or exercise program.
Protein is an essential building block that you need for growth and renewal of tissue in the body and also provides energy.
While protein is a very important part of our diet, many protein sources have significant amounts of fat in them and therefore can contribute to bad health. Therefore, choose lean meat whenever you can.
Your body changes carbohydrates into glucose that then provides a constant source of energy for the body.
Your total carbohydrate intake consists of two main sub-groups: sugars and starches. Avoid “white” carbohydrates such as white bread and rice; they break down into sugar very quickly.
Always chose “brown” or “wholegrain” products to maximize your health.
Fat consists of fatty acids. They are divided into saturated and unsaturated fatty acids. In general, saturated fatty acids come from animal sources (meat, butter, milk products and eggs) and unsaturated fatty acids come from vegetable sources (olive and sunflower oil).
It is the high intake of saturated fatty acids that is thought to be particularly associated with an increased risk of heart disease. Make sure to choose lean cuts of chicken (without skin) and fish. Use low fat milk products and reduce the amount of cheese you eat.
Avoid foods that contain trans fatty acids; found as hydrogenated fats or oils that the body finds difficult to break down. These have been shown to be harmful to cardiovascular health.
Healthy eating doesn’t mean giving up all of the foods that you enjoy. It’s about eating a variety of different foods, from the food groups listed below.
Eat fruits and/or vegetables with every meal. Five servings per day are recommended. Eating fruits or raw vegetables are nutritious snacks. Eat a broad range, since different fruits and vegetables contain various nutrients.
These foods, as you’ve just read are high in carbohydrates and should provide you daily energy supply. Remember that refined carbohydrates such as “white” foods should not be part of a healthy diet.
Fish is a rich protein source providing essential vitamins and minerals, and more importantly a valuable source of omega-3; an essential fatty acid. These “fats” are known to help protect the heart and blood vessels. Grilling, baking or steaming fish are all low fat cooking methods.
Meat is high in iron, vitamins and protein. It should be eaten in moderation. Always chose leaner cuts and use low fat cooking methods such as roasting, grilling or barbecuing. Try to avoid fatty creams and gravies, substitute with herbs or lemon.
These foods provide a valuable source of calcium and other nutrients. Look for low fat versions of dairy products, such as cottage cheese, skimmed milk and yogurts.
You should consumer sweets, such as cakes and cookies, and salty snacks in moderation. They contain little nutritional value and large amounts of fat, sugar and salt.
