Healthy Eating Diets

Talking about healthy eating diets, we’ve all been there, done that. We cheated because of the temptations of fast foods, chocolates and many other things considered as a breach of good dieting conduct.  However following a healthy eating plan, combined with some basic regular exercise is the key to a longer and healthier life. Here are some ideas and tips to get on and stick to a healthy plan.

The Key Is Balanced Diet Menu

The human body has some standard minimum nutritional requirements that need to be fulfilled every day. Here are the standard figures for all the nutrients to help you know whether or not you are following a balanced diet menu:

Carbohydrates

Recommended Intake: It is recommended that you obtain 45-65% of your daily calorie intake from carbohydrates.

Sources Of Carbohydrates

Whole grains, beans, legumes, nutrient-rich fruits, milk, corn, and other foodstuff made from sugar are all rich sources of carbohydrates. Limit your sugar intake from candy and other sweet products.

Protein

Recommended Intake:It is recommended that 10-35% of your daily calorie intake should be obtained from proteins.

Sources Of Protein

Protein is found in many plant as well as animal sources. Legumes, nuts and seeds, poultry, meat and dairy products as well as sea-food are rich sources of proteins.

Fat

Recommended Intake:It is recommended that you should obtain 20-35% of your daily calorie intake from fats. However you have to limit your saturated fat intake to 10% and the intake of trans fat should not exceed 1%.

Fat Sources

Nuts and oils like canola oil and olive oil are sources of good fats whereas saturated fat is found in coconut oil, red meat, poultry and butter. The sources of trans fats are crackers, cookies, chips, doughnuts, and many other fried or baked snacks.

Cholesterol

Recommended Intake: It is recommended that your daily cholesterol intake should not exceed 300 milligrams.

Cholesterol Sources

Common sources of cholesterol are meat, poultry, seafood, eggs and dairy products.

Fiber

Recommended Intake: The daily fiber requirement varies according to gender. The daily recommended fiber intake for males is 30-38 grams where as for women it is 21-25 grams.

Sources Of Fiber 

Vegetables, wheat bran, other whole grain, oats, dried beans, fruits like apples and oranges are rich sources of fiber. Fiber prevents constipation and helps to maintain healthy cholesterol and blood sugar levels.

Eating Healthy For Weight Loss

Healthy diet for weight loss will not make you starve. It will lead to overall health and fitness of the body. Here are some basic rules to follow in a healthy eating plan:

Avoid Junk food

junk food and soft drinks do not form good diets

Potato chips, ice-cream, biscuits, pastries, milk shakes, pizzas need to be avoided. In case it is impossible for you to totally give up the junk food, try cutting it down slowly until you are confident enough that you can live without it. Try to think of healthier substitutes in the fast food section. For example if you feel like having a tempting pizza on the go, pick a whole-wheat pizza instead of the regular one. In case you feel you cannot resist the temptation, have your favorite fast food once a week but in moderation. Avoid eating too much cheese every day, try and restrict/lower the usage of cheese in your food.

Drink Pure Water

drinking pure water is important in any weight loss program

There is a large number of people who are simply addicted to soft drinks. Diet soda is another popular option that people feel helps them in reducing the calorie intake. Even if diet soda might be less on the calorie count than the regular soda, some recent studies have suggested that drinking any type of soda results in obesity and can also lead to other health problems. Make sure you avoid soda, and have healthier options like fresh fruit juice , skimmed milk, lemonade or pure water. Drinking clean, pure water is one of the essentials in any healthy eating plan.

 

Vegetarian Diet Option

Although many people do not believe that a vegetarian diet is sufficient on the nutrition meter,  vegetarian diet has plenty of healthy and delicious substitutes for the nutrients provided by meat and other non-vegetarian sources. A diet with fresh vegetables, fruits and nuts, and other foodstuff like tofu, is not only delicious but can be a great healthy option for a healthy eating plan. For all the people who are hardcore non-vegetarians, and just can’t do away with meat, make sure you don’t overdo the meat intake and balance it out with sufficient number of vegetables and fresh fruits. To keep the meat intake in moderation try incorporating meat substitutes like tofu in your diet.

 Healthy Weight Loss Lifestyle

No healthy diet or eating plan will truly work unless supplemented by a regular fitness regime. Burning calories is of utmost importance for a healthy lifestyle and weight loss and for maintaining perfect weight. Make sure you work out for a minimum of 30 minutes every day. Try walking, rebounder exercise, aerobics, yoga, swimming, dancing or any physical activity that you like. A good workout every day will definitely improve your health and help you create a healthy lifestyle.

Long Term Success In Healthy Lifestyle

Healthy lifestyle cannot be limited to a week, a month, or a year. Always aim for long term and permanent fitness. Eating healthy needs to be done regularly; only then will it help you. Practicing a healthy diet for a few weeks and then switching to a drastically unhealthy diet will harm you. You need to be determined and focused on your fitness and follow a healthy eating diet rigorously.

By Uttara Manohar
Published: 2/20/2008

xx

 

Lose Pounds After Holidays, Eating Healthy

 

Losing pounds after holiday is a never ending and repetitive quest. Why is weight loss seen as such a big issue when the festive season is over?

People tend to feast and feast till their belly is near bursting point because they can`t help but over indulge in eating their favorite fattening foods. 

Thanksgiving, Christmas time and New Years are the favorite excuses for doing this.

Into the New Year an epidemic of panic always comes to the fore when people see they carry excess weight because of their festive passion to eat and overeat. What makes this scenario somewhat bizarre is that in the run up to the Holidays people diet to lose weight and after they achieve it, they gain it all back at virtually  one dinner sitting.

 If you are looking to find a diet that allows you to eat what you want and still lose weight, then dream on, because this is not going to happen.

 eating healthy for weight loss, it really works picture health and diets, example of good diet choice

I`m not saying you can’t eat your favorite foods and not lose weight. You can. Just don’t eat them all the time but only as a treat. Eating healthy for weight loss will help a great deal. In fact you don’t need to join a gym or put yourself on a strenuous exercise program. No exercise weight loss is entirely possible as long as you do some walking.

It will just take longer to see the results. You are most likely thinking I have heard it all before, now cut to the chase. 

If you want to slim down then you need to find a weight loss program that most ideally suits you and not what others believe to suit you.

Losing weight is about using common sense in addition to some expert help for it to be a success. People make the mistake of taking up with the wrong diet and break the rules because of this.

Think about it, if you like your diet then that’s more reason for sticking with it, whereas in comparison if you are dissatisfied you will likely quit.

preparing balanced diet menu

Are you waiting until the Holidays are out of the way before changes to your eating and exercise habits start? If so, it makes sense because feasting is far from over yet and we don’t want to break the rules so soon. 

Nevertheless a weight loss lifestyle is everyday living.

 

So start dieting today. Do not allow yourself to obey thoughts like:

1  I feel too stressed so how can I stick to  healthy eating diets

2  I should wait until summer to stick to a balanced diet menu

3 My birthday is coming up and I want to enjoy it

4 I’ll be meeting so and so for lunch, dinner, coffee, I want to enjoy myself.

Well, you can if you embark on the right diet. And who knows, so and so may also feel the same way you do.

Cut down on sugar, do some healthy cooking, go for a walk and you’ll be well on the way to shedding some pounds.

Incorporate lasting lifestyle changes which include healthy diet plans to achieve a healthier you. 

Consider walking to lose weight. Walk for half an hour a day 5 times a week. Start a food diary to keep track of what you eat daily.

Where do you start to find the right diet when there are so many to choose from?

 Listen to others and about their experiences. You will avoid what doesn’t work and will have a better chance to find the right diet for you. Healthy eating diets are probably more protective of your health and can be followed for extended or even unlimited time.

Some diet information can easily sway you into parting with your money while at the same time putting your health at risk.

What do you do when you read that you cannot lose weight using low fat diets, that you won’t lose weight using a low calorie dieting plan and that low carb plans don’t work?

Eating a low fat menu is not really the answer to losing weight.

Eating a low calorie diet could be  the worst thing that you can do to your body. It will likely only slow down your body’s fat burning engine and ruin the possibility of losing weight

Low carb menus tend to rob your body of too much energy.

Two regular questions from dieters are: "What is the ideal food portion?" "How many calories should I eat each day in order to lose weight fast?"

Many whim diets have tried to set calorie guidelines which are based on "bodyweight & height" (and sometimes they factor in "activity level" also.)

Most weight loss counselors operate this way too. Some weight loss counselors teach people to follow a precise "daily calorie limit" which is based on the weight & height (and sometimes the activity level is factored in too)

 To clarify things and make it simple to understand, some weight loss counselors may tell you to eat 2,000 calories per day if you weigh a certain amount (and if you describe yourself as "active.")

Sometimes it pays  not listen if it doesn’t make sense. It makes little sense  to follow a specific calorie limit each day because every person has a different metabolism level.

You cannot judge your metabolism by your activity level either.  There are plenty of people with higher activity levels who are overweight nonetheless (due to a slower than normal metabolism.)

For instance, if you take 2 people who weigh 165 lbs and who have the same activity level each day, then there is no assurance that their metabolisms will be working at the same general level. In fact, it’s quite possible that one person’s metabolism will be nearly twice as fast as the other person’s metabolism.

It is because of these distinct indecisiveness`s in the world of dieting that you have to be absolutely sure of the diet you pick is right.

Dieting is about balanced diet menu and some exercise activity.  Eating fresh fruit and vegetables and grilling and steaming instead of frying. If you incorporate these into your day you will have set your own personalized diet.

Chicken pancake recipe to get you off to a good start:

Skinless chicken breast is a good source of protein, which is also low in fat.

Ingredients

1 tbsp olive oil
3 Chicken breasts, skinless (approx 400g total)
1 Jar/165g Hoi sin & Spring onion stir fry sauce
Spring Onions, sliced lengthways
1 Cucumber, sliced into batons
8 Chinese pancakes

Method

1 Slice spring onions lengthways into thin strips approx 3" long. Cut cucumber into 3" cubes and slice into thin batons.

2 Cut chicken breasts into thin strips.
Heat the oil in the wok until smoking, add the chicken and stir fry until golden brown on the outside and white on the inside.

3 Meanwhile – preheat the Chinese pancakes.

4 Once the chicken is cooked, add the stir fry sauce, stir to coat and heat through.

5 put an equal portion of chicken to each pancake, top with spring onions and cucumber, roll and serve.

Remember that it is never too late to start putting into practice what you know is the best way to lose weight and keep it off. Eating healthy is the way to lose and keep off the after holiday pounds. 

By: kacycarr

Article Directory: http://www.articledashboard.com

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