Healthy Eating Guidelines
- Eat fruits and vegetables rich in color: they contain essential nutrients and will satisfy hunger.
- Eat whole grain products: Breads, rice, cereal and pastas made from whole grain have more fiber, vitamins and minerals than white grain products.
- Incorporate nutritious foods into your diet: adding 1 or 2 new foods every so often will help add variety to your diet.
- Listen to your body: let your hunger gauge when you eat and how much you eat.
The Truth About Fat
- When eaten appropriately, fat can be beneficial to your body.
- Fat makes you feel satisfied longer after eating.
- Fat helps you absorb nutrients found in fruits and vegetables.
- Fat can help to strengthen your immune system.
Good Fat vs. Bad Fat
- Monounsaturated fats help to raise HDL levels ("good" cholesterol) and are found to help your heart. You can find such fats in olive oils, nuts and avocados to name a few…
- Saturated fats (LDL) should be limited. These are not heart healthy fats. You will find these fats in meats and cheeses.
- Moderation is the key when it comes to fat: the national recommendation for fat intake is 30% of your total caloric intake.
- There are six types of nutrients: water, carbohydrates, fats (lipids), proteins, vitamins, and minerals.
- Water is necessary for all living creatures.
- Carbohydrates are the most important source of energy for the human body.
- Fats are the most "calorie-dense" nutrients found in the diet.
- Protein is needed for most body functions and can be found in all cells throughout the body.
- Body processes are partially regulated with the help of vitamins.
- Vitamin D is manufactured by the body-all other vitamins are not.
- Body functions are regulated by essential minerals.
- Essential nutrients need to be obtained through food since the body cannot produce them.
- (Nutrition, Health Facts-ETR Associates)
- Lacto-ovo-vegetarian: does not eat meat.
- Lacto-vegetarian: does not eat meat or eggs, but will consume milk, cheese, yogurt and other dairy products.
- Vegan: will not eat any meat or food with an animal origin.
More Fast Facts
- 22% of Americans daily calories come from snacks
- Yo-yo dieters are twice as likely as overweight people to be at risk for type 2 diabetes and cardiovascular disease
- The average American consumes roughly 60% of their calories from sugar and fats while only 40% of calories are left for essential nutrients
- Skipping breakfast has a negative affect on thinking and attention span
- In 1992, the National Institutes of Health reported that crash diets do not work and can even be harmful