Nutripedia : What Should I Eat?

Hello all, I'm back!
Have you started your healthy lifestyle with practicing 9 easy steps to be healthy?
Maybe some of you still not sure about exactly what should we eat to live a healthy life.
Now I'm telling you that "What should I eat" is actually has pretty simple answers.


Check the "Seven Nutrition Tips for Eating Right" out!

1. Carbohydrates: Choose good carbs, not no carbs. Whole grains are your best bet.

 


They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta. Until recently, you could only get whole-grain products in organic stores. Today they are popping up in more and more mainstream grocery stores.

2. Protein: Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices

  

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. So, when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry.

3. Fats : Choose foods with healthy fats

 


It’s time to end the low-fat myth. That’s because the percentage of calories from fat that you eat, whether high or low, isn't really linked with disease. What really matters is the type of fat you eat. "Good" fats lower disease risk. "Bad" fats (saturated and, especially, trans fats) increase disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. Foods high in bad fats include red meat, butter, cheese, and ice cream.

4. Fiber: Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.

 


Confused by fiber? Well, you're not alone. Most people are. When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you'll need, which means you'll also be lowering your risk of diabetes, heart disease, etc. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams.

5. Vegetables/ Fruits: Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.

 

Eat vegetables and fruits will lower your blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems. Most people should eat at least nine servings of vegetables and fruits a day, and potatoes don't count. Go for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs. The best are dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color.

6. Calcium: Calcium is important. But milk isn't the only, or even best, source.

 

Calcium and dairy can lower the risk of osteoporosis and colon cancer, but high consumption can increase the risk of prostate cancer and possibly ovarian cancer. Good, non-dairy sources of calcium include collards, bok choy, fortified soy milk, baked beans, and supplements that contain both calcium and vitamin D (a better choice than taking calcium alone).

7. Eating less salt is good for everyone's health.

 


A high-sodium food can raise your risk of high blood pressure, heart disease, and stroke.The high-risk group includes people who are over age 40, people who have high blood pressure, people who have diabetes, and African Americans. In the meantime, you can do something, simply by cutting back on processed foods and choosing more fresh foods.

Tips: Healthy Eating Plate

Healthy eating plate source: Harvard Medical School

~Poor health is not caused by something you don't have; it's caused by disturbing something that you already have. Healthy is not something that you need to get, it's something you have already if you don't disturb it. ~Dean Ornish