Good Health Nutrition

Don't Diet to Lose Weight!!!

With good health nutrition, you can lose weight without a diet or cutting back on your food intake. Weight lose is not permanent with a diet but it is with a good nutrition life style change. You can change your eating habits and the foods that you eat and lose weight in the process. It is a little slower than a diet, but much more satisfying and longer lasting. Good nutrition can also make you healthier, feel better and add years to your life. So start today, by reading and educating yourself on good nutrition. 

Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers.

Of course old habits are hard to break, and the notion of change can seem overwhelming. But it can be done!!  With planning and a gradual approach, it can be accomplished. You don't need to take our word for the validity of this claim, research some of the government's websites to validate these statements. Most Americans consume too many calories and not enough nutrients, according to the latest revision to the Dietary Guidelines for Americans. In January 2005, two federal agencies--the Department of Health and Human Services and the Department of Agriculture (USDA)--released the guidelines to help adults and children ages 2 and up live healthier lives.

List Below are the 12 steps to good health nutrition

1. Look at What You Eat Now

2. Start With Small Changes

3. Use the Nutrition Facts Label

4. Control Portion Sizes

5. Control Calories and Get the Most Nutrients

6. Know Your Fats

7. Make Choices That Are Lean, Low-fat, or Fat-free

8. Focus on Fruit

9. Eat Your Veggies

10. Make Half Your Grains Whole

11. Lower Sodium and Increase Potassium

12. Limit Added Sugars

Good Nutrition Starts With Smart Shopping

Healthy nutrition starts with choosing the right foods at the grocery store. If your home is stocked with wholesome nutritional ingredients, all of your meals with be good for you and your family.

Shopping for healthy foods isn't too difficult, but it helps to have your grocery list ready. Take the list to the store and buy the items on your list and don't add any extra junk foods. In fact, just stay out of the junk food aisles and you will do just fine.

• Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least 5 to 9 servings of vegetables and fruits every day to choose a variety of fruits and vegetables that everyone in your family will enjoy.
• Most of your grain and cereal products should be made from whole grains, not from refined flours.

This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100 percent whole grain or 100 percent whole wheat to be sure you are getting whole grain products.

• Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
• Beverages should be kept simple. Water, low fat milk, juices and herbal teas are all good choices. If you choose soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
• Dairy products should include low fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium fortified orange juice, or goats' milks and cheese.
• Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
• Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
• Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high fat gravies and high calorie foods like canned spaghetti and ravioli products.
• For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
• Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.

Smart Shopping for a healthy lifestyle

A big part of enjoying healthier eating is buying healthier foods, and that means making smart choices where it matters most – at the supermarket.  Choosing the freshest, healthiest foods is an important first step toward making healthy and delicious meals your whole family will love.

In general, most supermarkets are laid out with the healthiest, most nutritious foods around the perimeter of the store.  That is where most stores locate their produce section, their dairy section, their meat counter, and the like.  Of course, the middle aisles of the grocery store also contain nutritious foods, such as canned and frozen vegetables, whole grain cereals and more.

And of course each shelf of the grocery store also contains both good and bad choices for healthy eating.  For instance, the cereal aisle is home to both the healthy, home grain cereal, and those cereals that contain more sugar than corn.  In many cases, the difference will be obvious from the packaging, while at other times you will need to read the nutritional information carefully to ensure the food is healthy for your family.