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.

Healthy eating foods

Posted on August 15, 2013 by john in Health Food

Good nutrition and a balanced diet help children grow up healthy. No matter if your child is a toddler or a teenager, you can take steps to improve their nutrition and form good eating habits. The five best strategies are these:

Establish a regular schedule for family meals.
Serve a variety of healthy foods and snacks.
Give a good example by following a nutritious diet.
Avoid food fights.
Involving children in the process.

However, it is easy to take these measures. Our days are filled with responsibilities, and fast foods are always at hand.

Here are some suggestions to incorporate all five strategies into your routine.
Family Meals

Family meals is a nice way for parents and children alike. A Children like the predictability of family meals and parents get a chance to catch up with their children. Children who participate in regular family meals have these characteristics:

is more likely to eat fruits, vegetables and cereals
is less likely to eat unhealthy snacks
are less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the opportunity to introduce new foods to children and you give the example eating a healthy diet.

Adolescents may not be enthusiastic about the prospect of a family meal, this is not surprising because they are trying to establish their independence. However, some studies have shown that teens still want the advice and counsel of their parents, so when the family meal to be used as an opportunity to reconnect. You can also try these strategies:

Allow your teen to invite a friend to lunch.
Involve your teen in meal planning and food preparation.
Make the mealtime is a pleasant and where you feel at ease, without discussions or sermons.

What counts as a family meal? Any time the family gathers to eat food brought either a restaurant or a full dinner cooked at home. Strive to serve nutritious food and to establish a schedule in which all are present. They may have to eat a little later because one of the children is in a sport. They may have to set a special time on weekends, as brunch on Sundays, when everyone can come together as a family.

Stock up on healthy food

Children, especially younger ones, will eat mostly what’s available at home. Therefore, it is important to control the supplies: food served at meals and have on hand for snacks. Follow these basic tips:

Include fruits and vegetables in the daily routine, trying to serve a minimum of five daily servings. Be sure to serve fruits and vegetables at every meal.

Provide the child choose healthy snacks, hand taking fruits and vegetables ready to eat. Other healthy snacks are yogurt, celery sticks with peanut butter or cheese crackers.

Serve lean meats and other good sources of protein, such as fish, eggs and nuts.

Buy whole grain breads and cereals, for the child to eat more fiber.

Limit fat intake by avoiding fried foods and cooking food in the oven, on the grill or steamed. Choose dairy products low fat or nonfat.

Limit eating at fast food restaurants and low-nutrient snacks, such as potato chips and candy. Do not delete them completely from your home, but offer them “occasionally” so that the child does not feel completely deprived of them.

Limit sugary drinks like soda and fruit-flavored drinks. Instead, serve water and skim milk.

How to set a good example

The best way to encourage children to eat healthy is by example. Children imitate adults they see every day. If you eat fruits and vegetables, and eat less nutritious, will be sending the right message.

Another way to set a good example by limiting the size of portions and not overeat. Talk about being satisfied, especially with young children. Say something like, “This is delicious, but I’m satisfied and I will not stop eating.” Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in children. Try to keep a positive attitude when it comes to food.

No fight for food

It is easy to convert food into a source of conflict. Well-intentioned parents may be in a situation in which trade with or bribe children to eat healthy foods. A better strategy is to let the children have some control, but also limit the types of foods that are in the house.

Stock up on healthy food

Children, especially younger ones, will eat mostly what’s available at home. Therefore, it is important to control the supplies: food served at meals and have on hand for snacks. Follow these basic tips:

Include fruits and vegetables in the daily routine, trying to serve a minimum of five daily servings. Be sure to serve fruits and vegetables at every meal.

Provide the child choose healthy snacks, hand taking fruits and vegetables ready to eat. Other healthy snacks are yogurt, celery sticks with peanut butter or cheese crackers.

Serve lean meats and other good sources of protein, such as fish, eggs and nuts.

Buy whole grain breads and cereals, for the child to eat more fiber.

Limit fat intake by avoiding fried foods and cooking food in the oven, on the grill or steamed. Choose dairy products low fat or nonfat.

Limit eating at fast food restaurants and low-nutrient snacks, such as potato chips and candy. Do not delete them completely from your home, but offer them “occasionally” so that the child does not feel completely deprived of them.

Limit sugary drinks like soda and fruit-flavored drinks. Instead, serve water and skim milk.

How to set a good example

The best way to encourage children to eat healthy is by example. Children imitate adults they see every day. If you eat fruits and vegetables, and eat less nutritious, will be sending the right message.

Another way to set a good example by limiting the size of portions and not overeat. Talk about being satisfied, especially with young children. Say something like, “This is delicious, but I’m satisfied and I will not stop eating.” Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in children. Try to keep a positive attitude when it comes to food.

No fight for food

It is easy to convert food into a source of conflict. Well-intentioned parents may be in a situation in which trade with or bribe children to eat healthy foods. A better strategy is to let the children have some control, but also limit the types of foods that are in the house.

Children must decide if they are hungry, what they want to eat foods they serve and when they are satisfied. Parents control the food available for children both at mealtime and between meals. Here are some guidelines to follow:

Set a schedule for meals and snacks. Right to choose not to eat when both parents and children know what time is the next meal or snack.

Do not force the child to eat all the food on the plate. It teaches them to keep eating even if they feel satisfied.

Do not bribe or reward kids with food. Avoid using dessert as a reward for completing the meal.

Do not use food as a demonstration of love. Show your love hugging children, devoting a while or praising them.

Involve children

For most children enjoy participating in the selection of foods served at meals. Talk to them about the different options and planning a balanced meal. Some children may wish to assist in the purchase and preparation of food. At the store, teach kids to read labels to begin to learn about the nutritional values.

In the kitchen, give your child age-appropriate tasks so as to avoid hurting or feeling overwhelmed. At the end of dinner, do not forget to praise the chef.

School lunches can also be used for children learning. Moreover, if you can get them to start thinking about what they are going to lunch, you may be able to help them make positive changes. Encourage them to tell what types of foods they like to eat at lunch or go together to the supermarket to buy healthy foods that can be brought to school.

Another good reason to involve children is to prepare them so that they make good choices when it comes to the food they eat. That does not mean that suddenly your child prefer a salad to potato chips, but eating habits that help you form in this decisions can steer it healthier for the rest of his life.