Healthy eating for a healthy weight

Posted on August 19, 2013 by john in Health Food

A healthy lifestyle involves many decisions. Among them, choosing a diet or eating plan balanced. So, how do you choose a healthy eating plan? Let’s start by defining what a healthy eating plan.

According to the Dietary Guidelines for Americans, a healthy eating plan takes into account the following:

It highlights the importance of fruits, vegetables, whole grains, milk and milk products nonfat or low-fat
Includes lean meats, poultry, fish, beans, eggs and nuts
It contains little saturated fat, trans fat cholesterol, salt (sodium) and added sugars
It keeps within your daily calorie needs

Eat in a healthy and enjoy your meals!

A healthy eating plan for weight management includes a variety of foods that you may not have considered. If the “healthy eating” makes you think of food you can not eat, try to concentrate on all new foods you can eat:

Fresh fruits: Do not think only in apples and bananas. Those are great choices, but also try some fruit “exotic”. How about a mango? Or a pineapple or kiwi juicy! When it is the season of your favorite fresh fruit, you can try the versions frozen, canned or dried fresh fruits you like. One caution about canned fruits is that they can contain additional sugar or syrup. Be sure to choose varieties of fruits that are packed in water or their own juice.
Fresh vegetables: try something new. You might find that you like grilled vegetables or steamed seasoned with herbs that have not tried, like rosemary. It can saute vegetables in a nonstick pan with a little cooking spray. Or try frozen or canned vegetables to prepare a quick side dish, just need to warm in the microwave and serve. When testing canned vegetables, look for those that come without added salt, no butter or cream sauces. Commit yourself to go to the produce section and try a new vegetable a week.
Calcium-rich foods: you may automatically think a glass of low fat or fat when someone says they should “eat more dairy products.” But what about low-fat yogurt and fat they contain no added sugars? These come in a wide variety of flavors and can be an excellent substitute for the desserts for those who like the sweet.
The new version of an old acquaintance: if your favorite recipe takes breaded fried fish or chicken, try to cook in the oven or grill to achieve healthier variations. Perhaps he can even try a recipe that takes dried beans instead of meat with high fat content. Ask around or search the internet and magazines recipes containing less calories, you may be surprised to find you have a new favorite dish!

No matter which of these plans choose, find healthy recommendations on the foods you can enjoy.
Do I have to give up my favorite comfort food?

No! A healthy diet is based on balance. You can enjoy your favorite foods but are high in calories, fat or added sugars. The key is to eat them only occasionally and balance them with healthier foods and more physical activity.

Some general tips on comfort foods:

Eat them less often. If you normally eat these foods every day, reduce the frequency to once a week or once a month. That way, you reduce your calories by not using food as often.
Eat smaller portions. If your high calorie food favorite is a chocolate bar in the afternoon, eat a smaller size or only half a loaf. But be careful. This method works well for some people, but others may find it is too tempting to have their favorite food available, albeit in smaller amounts.
Try a version with fewer calories. Use low calorie ingredients or otherwise prepare it. For example, if the recipe for macaroni and cheese that has used whole milk, butter and full-fat cheese, try to prepare it with nonfat milk, less butter, low-fat cream cheese, fresh spinach and tomatoes. Just remember not to increase the size of your portions. For more ideas on how to cut calories, see Eat more and weigh less.

The important thing is that you can find a way to include almost all foods in your healthy eating plan and still lose weight or maintain a healthy weight.

The key is to be consistent and always make healthy choices in their diet. If you always choose healthy options, over time can have better eating habits. By thinking more positively and focus on foods you can eat, you help yourself to establish healthy eating habits.