EAT FIT/NOT FAT

WHAT TO EAT, OR WHAT NOT TO EAT

MAKING

The Proper Food Choices

CAN YIELD MULTIPLE HEALTH BENEFITS

Whether you are looking to lose weight, manage a health condition, or simply trying to increase energy levels, there are some basic eating guidelines to follow for living a healthy lifestyle. The following suggestions can assist you in this important personal task:

EAT WHOLE FOODS AS MUCH AS POSSIBLE.

Eating foods in their natural state offers the best nutrient intake. Focus on eating plenty of fresh fruits and vegetables, which are packed with vitamins and minerals and are known to protect against disease. Shop the perimeter of the store to find the most whole foods. Keep menus simple but be sure to write a list before going to the grocery store to help you make healthy choices.

MINIMIZE REFINED AND PROCESSED FOODS.

Choose complex carbohydrates such as those found in whole grains and vegetables over white flour products. Whole grains are an important part of anyone’s diet as they contain necessary vitamins, minerals, protein, low-glycemic carbohydrates, and dietary fiber. The fiber in whole grains also helps to support healthy digestion, regulate blood sugar levels, and improve cholesterol levels and overall heart health. Some nutritious whole grains to choose from include brown rice, cracked wheat, oats, buckwheat, quinoa, amaranth, and millet. When buying whole grains, it is a good idea to opt for organic varieties to support optimal health.

CHOOSE HEALTHY FATS AND HEALTHY PROTEINS.

Reduce animal proteins (meat and dairy). Research shows that high levels of animal protein have been associated with greater risk of diabetes, heart disease, and cancer. When eating animal protein, be sure to choose only hormone/ antibiotic-free meats, eggs, and dairy products. Additionally, opt for leaner meats and get protein from other sources, including beans, lentils, legumes, fresh vegetables, seeds, and nuts. Choose healthy fats like nuts and seeds and cook with unrefined oils, such as extra virgin olive oil and coconut oil.

BE OBSERVANT OF ADDITIVES IN FOOD PRODUCTS.

Focus on “cleaner eating” by reading food labels. Be aware of what is in the food that you are buying. Select natural foods, working to eliminate artificial colors, flavoring, and preservatives. Foods that are full of additives block the absorption of nutrients in the body, so take a back-to-basics approach when it comes to making food choices.

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Along with these important tips, choose healthy cooking methods such as baking, broiling, poaching, and steaming. Try to maintain a healthy variety in the diet. Variety not only helps to increase the intake of important nutrients, but also helps to reduce the development of food sensitivities. Be sure to drink plenty of pure, clean water every day. Water is the most important nutrient of all, making up 70 percent of the body. Finally, practice moderation when eating low nutrition treats, keeping the emphasis on eating healthy foods for a healthy body.