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Plan to Eat and Eat Your Plan
Poor nutrition has
been linked to heart disease, high blood pressure, cancer,
and many other diseases. We can reduce our risk by choosing
well-balanced meals. Balance, moderation and variety
are the keys to eating well to maintain a sound mind
and body.
Fast foods and eating out in restaurants
have become so prevalent in our society that eating
healthy meals are somewhat difficult. Understandably,
it is easier to take the kids to a fast food restaurant
or drive through after an exhausting day at work. No
doubt there are more convenient choices but they are
killing us and our families. Like with any change, it
is challenging to adopt a new way in the early stages,
but not impossible.
First begin with a plan. You have heard
many times that if you fail to plan, then, you plan
to fail. It is the same with eating. Plan your meals
at the beginning of the week. Breakfast is as simple
as whole grain cereal, whole-wheat toast, fruit, low-fat
yogurt, 100% juice, and skim milk. Pack your lunch the
night before so you will not make excuses or be tempted
to run to the hotdog vendor. Pack leftovers from dinner,
a veggie or tuna sandwich with low-fat mayo, fruit or
soup. Purchase ready-made salads [without dressing mixed
in] for a quick and easy dinner. Store readily available
vegetables with low fat dip for easy snacking. Children
love to dunk food into dips, this is a great way to
get them to eat a healthy snack.
Prepare meals that can be stored in
the freezer such as casseroles, pasta dishes, etc. Before
you go to work, take a dish out of the freezer to thaw
out. When you come home from work, all you need to do
is throw the thawed dish in the oven for about 35-45
minutes and dinner is served without much effort.
Eating healthy on a regular basis does
take planning and discipline. At first, it may seem
rigorous because you are learning how to prepare meals.
Grocery shopping may also feel like a chore. But, within
a couple of weeks, it will become a habit and second
nature. You will feel more in control knowing exactly
what ingredients are being used. Therefore, you do not
have to worry about hidden fats or too much salt, that
are likely present in most restaurant foods.
Be a good role model for your family.
You will be serving them by providing both healthy meals
and educating them about leading a healthy lifestyle.
This is huge because you are setting the example for
your kids and passing it on to their kids, and down
the line. So, if there was any evidence before of family
history health problems, feel well that you decided
to take charge and end the madness or at least decrease
the risk for your family's future generations.
The goal here is to enjoy nutritious
and tasty foods. Remember, moderation is key so do not
be too obsessed or restrictive as you may sabotage your
success resulting in binge eating. Many of you can probably
relate to forcing yourself not to eat a certain type
of food such as a cookie, only to find a whole box devoured
later. Have the cookie to prevent overeating down the
road.
Plan your meals to incorporate servings
of protein, whole grains, fresh fruits, vegetables,
and dairy products. RDA suggest for daily intake of
carbohydrates: 55-70%, fats: 20-30%, proteins: 15-20%
and the World Health Organization suggests 40-50 grams
of fiber daily. A varied diet is essential to good health.
Concentrate on foods that are high in vitamins, essential
fatty acids, antioxidants, unrefined carbohydrates,
high fiber, low in sugar, low in fat, low in sodium,
and limit alcohol consumption. Eating well and limiting
your use of salt, sugar, caffeine, fats, can reduce
stress and disease. American Cancer Society has stated
that as much as 60% of cancer is related to diet.
You must start by making a decision
to live a healthy, less stressful life by developing
good eating habits. Come up with a plan and include
your family by asking for feedback. Find out what healthy
foods they want to try. Get them involved. It is easier
to change when you are supported. Eating well will help
you manage stress, reduce risk of disease and illness,
control weight, and provide energy.
1howto.com
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