8 Tips for Healthy Eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these eight tips below to get started.

images

1. Base your meals on starchy foods: starchy foods should make up around 33% of the foods you eat. Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat.

STARCHY

2. Eat lots of fruit and veggies: It is recommended that you eat five portions of different types of fruits and veggies a day.

eating-healthy

3. Eat more fish: fish is a good source of protein and contains many vitamins and minerals.

Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Oily fish is high in omega-3 fats, which may help to prevent heard diseases. oily-fish

4. Cut down on saturated fat and sugar: there are 2 main types of fat; saturated and unsaturated. Having too much saturated fat can increase the amount cholesterol in the blood, which increases your risk of developing heart diseases.

Saturated fat is found in: hard cheese, cakes, cupcakes, biscuits, sausages, cream, butter etc.

Childhood-Obesity

Choose foods that contain unsaturated fat: such as vegetable oils, oily fish, avocado etc.

5. Eat less salt: eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

More than 1.5g of salt per 100g means the food is high in salt.

Adults and children over 11 should eat no more than 6g or salt a day. Younger children should have even less.

Eat Less Salt

6. Get active and be a healthy weight: If you’re trying to lose weight, aim to eat less and be more active. Physical activity can help you to maintain weight loss or be a healthy weight.

Being overweight or obese can leg to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke.

Alcohol is also high in calories so cutting down can help you to control your weight.

Fotolia_10543088_Subscription_XL

7. Don’t get thirsty: you need to drink about 3 litres of fluid everyday to stop us getting dehydrated.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth: coke, beer, wine etc.

All non alcoholic drinks count: water, tea, milk, juices, fresh fruit smoothie etc.

When the weather is warm, or when you get active, you may require more water than normal.

water side

8. Don’t skip breakfast: some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.

A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals you need for a good health.

What's in your breakfast bowl HERO-6d84161b-271e-4ef2-ac3b-8fabc9cc2860-0-472x310

 

 

Prevent Overeating

One of the most popular reason that causes over weight or gaining weight is overeating. It does not matter what foods, but as long as there are extra calories intake, your body will immediately gain those unnecessary pounds. Overeating can cause more likely chances on unhealthy foods. Maintain your weight, keep on track and try those tips below to prevent overeating.

Obesity-Man

Water is known to be the rescuer for cutting down calories and extra weights on your body.

1. Drink water throughout the day can stave of hunger cravings.

2. Drink a glass of water before meals. It helps to fill up your stomach faster and reduce the amount of food intake.

830ebdd641db97b7_drink-water-for-better-skin.preview

3. Drink water when you feel hungry. Sometimes, you may feel hungry and craving for some foods, try to drink up a glass of water straight away, because it might not a hunger feeling but you just need some water to fill up. Don’t be so fast on grabbing the unhealthy snacks, and always know to control your mind.

 

Fiber is one the most important nutrients for your diets. Fiber helps you stay full longer, and as well as boosting your metabolism.

soluble-fiber

4. Eat more fiber-rich foods: berries, whole grains,…

Portions

5. Reduce the amount of food you eat with serving sizes by replacing the big plates and bowls with the smaller ones.

6. Sit down in a table while eating.

7. Remember to chew slowly and take more time really savor each little bite. By doing this, you’re allowing your brain to be able to recognize when you are full, put down the fork, spoon or whatever immediately when you are already full.

obesity

8. The prevention for overeating is right in your closet but you just don’t realize. Put on some slim-fitting outfits to help you control the portions while you’re trying not to expand your currently outfits.

9. Still hungry after meals? Try to brush your teeth and get rid of the left over pieces in your teeth.

10. Get up and move around is a way to tell yourself to stop.

Source:

http://smartypantsvitamins.com/the-difference-between-soluble-and-insoluble-fiber/

Beet Detox Smoothie

Beet is known to provide a high amount iron, which is the most important to improve your blood pressure. Besides, beet is also a cancer fighter vegetable, helps to decrease cardiovascular risk and lower the incidence of metabolic syndrome, a condition which includes high blood sugar, high blood pressure and high cholesterol. (Read more about Beet Nutrition & Benefits at https://healthylifeguides.wordpress.com/2013/12/09/beet-nutritions-benefits/)

beetroot

One of the major benefits of beet juice it that it contains a color pigment called betalain. This is a powerful antioxidant, anti-inflammatory, fungicidal and aid in detoxification substance. There is research that indicates that betalain may exhibit anti-cancer activity.

Ingredients: 

2 large raw beets, washed and peeled (don’t throw away the beet leaves and stems, if available)

1 banana

1/2 cup chopped pineapple (preferably frozen)

1/2 cup chopped strawberries (preferably frozen)

3/4 cup plain yogurt

few slices of lime (optional)

Directions:

1. Juice the beets, stem, and leaves using a juicer (reserve the pulp for baking or making veggie stock).

2. Transfer the juice to a blender and add the banana, pineapple, strawberries, and yogurt. Blend until smooth.

3. Garnish with lime slices for a pretty presentation. 

 

Veggies that Help You Lose the Extra Pounds

In order to slim down your body and lose those extra fats, you definitely must include vegetables that contains highly amount of fiber in your diets. Fiber is the number one source for losing weight, it helps to decrease your overall body fats, which means cutting down some of the calories.

“Eating fiberlicious foods at every meal and for snacks fills you up to prevent cravings and hunger pangs, so you eat fewer daily calories, which helps you drop pounds. As an added bonus, getting enough fiber — 25 to 30 grams a day — also keeps your belly happy and reduces your risk of breast cancer and type 2 diabetes.”

1/2 CUP CALORIES FIBER IN GRAMS
Acorn squash 57 4.5
Artichoke (1 medium) 64 10.3
Asparagus (10 spears) 33 3
Avocado (1/4 fruit) 80 3.4
Beets 29 1.9
Bell peppers (green) 15 1.3
Bell peppers (red) 19 1.6
Bell peppers (yellow) 18 0.7
Broccoli 15 1.1
Brussels sprouts 28 2
Butternut squash 41 1
Carrots 26 1.8
Cauliflower 13 1.3
Celery 7 0.8
Corn 64 1.8
Kale 17 0.7
Lettuce 4 0.5
Mushrooms 8 0.4
Olives (0.5 oz.) 25 0
Onion 34 1.1
Parsnips 55 2.8
Peas 62 4.4
Potato (1 small) 128 3
Spinach 3 0.3
Summer squash 12 1.2
Sweet potato (1 small) 60 2.2
Tomato 16 1.1
Turnip 17 1.6
Zucchini 10 0.6

Screen Shot 2013-11-02 at 9.38.02 PM

Source: 

http://www.fitsugar.com/How-Much-Fiber-Vegetables-214540

The 80/20 Benefits

What is 80/20?

The 80/20 stands for the percentage of your outcomes and inputs (80 is your outcomes and 20 is your inputs). Unlike other diet styles, the 80/20 principle is no diet — it’s a lifestyle change that can lead to sustainable weight loss. When you practice 80/20, you have the space to go out socially and enjoy a meal (or a cocktail!) with friends, but most importantly, it makes the whole clean-living thing feel more motivated and friendly.

The rules are extremely simple and don’t be too concerned about the math: 80 percent of the time you focus on eating good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. If you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs.

“You can’t be 100 percent all of the time, but you can be80 percent of all the time.”- Jessica Alba

“Food is my friend, and consistency is the key. I believe that everything in moderation is best.” – Miranda Kerr

C4L_master logo

5 Never Dos When You Want To Be Healthy

  1. Drink calories: such as soda, coke, pepsi, or even beer and wine. They are known to contain a huge amount of calories that cause belly bloating.
  2. Skip meals: being healthy to lose extra fats doesn’t mean you have to skip meals and put yourself in starvation. Skipping meals is known to gain more weight, because as you skip meals, your body will immediately in starvation, and later on you will be feeling even hungrier and causes you more likely to eat unhealthy junk foods. The best way to be healthy and lose extra weights is to eat 5 small meals a day. Each meal can be 2-3 hours from each other, by dividing your regular 3 big meals into 5 small meals can keep you away from feeling hungry and craving for ‘bad’ foods.
  3. Eat fried foods: such as french fries, chicken wings fried, etc. Fried foods are extremely bad for your body and health since they are deep fried and contain a massive amount of oils, which are the consequences for the inches around your belly or your hip, your thigh. Besides, fried foods can damage your body and brain in many different ways, and it’s not just a long term consequence, but a short term detriment as well. Just as a car needs good clean oil to run efficiently and not break down, your body needs food that can be digested properly and not clog the one and only “machine” you have for your entire life.
  4. Overeating and make yourself super full: not just overeating is already bad but making yourself super full is the worst thing you should ever do on the process of being healthy. By leaving yourself super full that you don’t feel like moving and drowning in laziness, this is the reason to expand your stomach and make you eat a bigger portion later on since your stomach is now wider so it is not full yet and still wanting for more.
  5. Eat sugars or grains at night: breakfast should be the heartiest meal of the day; from there, gradually lighten as you get closer to dinner. Sugar, starches and grains are more calorie-dense and are unneeded at night when the body is winding down. Instead of having something super fill full, you may have a small healthy snack before bed but just around 200 calories, and make sure you eat from 3 to 4 hours before bed time. tumblr_mt8pglhDas1sdtxrxo1_500

The 3 Weight Loss Rules You Have to Remember

  1. Think fiber and protein: Make sure you have lean protein and fiber-filled foods like fruits and vegetables at each meal — you’ll stay satisfied longer than if you chow down on fast-burning carbs.
  2. Sit down at a table when you eat: Walking around snacking, eating at your desk, or indulging on the couch can mean adding hundreds of extra calories into your day. Make meals about mindful eating by sitting down at a table when you eat and paying attention to your meal. When you focus on mealtime, you’ll be more likely to notice when you’re satisfied so you can put down the fork.
  3. Drink water before your meal: As soon as you sit down for a meal, drink a glass of water. It’ll help you recognize the difference between hunger and thirst and fill you up faster without the calories.

    20e70e3b1456d6b5_8020