Fruit and Vegetables Everyday

Overall eat five portions of fruit and vegetables each day excluding potatoes or French fries.

If you adopt this program, you will lose weight. Don't expect results in a week or a month. After all, you took a long time getting overweight, it'll take some time to get rid of the weight.

Start imagining the new, slimmer you, and how this will improve your life. Imagine the fun you'll have and how much healthier you'll become - and you will.

Also, set yourself targets of what you'll eat this week compared with last week - it's a good idea to keep a record of what you eat because it is so easy to forget those little extras you have between meals.

Now, with the aid of better nutrition and without faddy diets, you can become all you desire.

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Tips to Eat Properly

When you enter grocery food stores you are bombarded by advertising all around you. The advertising can be very misleading as to what is really healthy for you and what is not. There is an old rule that holds true most of the time when trying to shop healthy at the supermarket. That rule is to shop for your food items around the perimeter of the store. The perimeter of the store is where they have all the fresh fruits, vegetables and meats, the natural items. When you start moving up and down the isles you find bags, boxes and cans which equals some sort of processing which also equals not good for you.

Eating right isn't as hard as some people would have you believe. You have many choices as well. If you are stuck in the habit of making everything from a box, you really can change. There are cooking shows on TV that show you very easily how to cook up simple healthful meals using mostly fresh ingredients. There are tons of online recipe sites that you can use for free to get new ideas of what to cook and how to do it.

Eating properly also includes the amounts of food you eat and the timing of your meals. Most people are eating too much food at one time. Our bodies were designed to utilize food by eating smaller meals more often throughout the day. Most people eat three big meals and snack in between with sugar and fat. This is the fastest way to becoming overweight. The best way for your body to work properly, you should eat five to six smaller meals evenly spaced throughout the day. It sounds like a lot of eating but it really is very easy. It almost feels like you are snacking all day, only it is with good snacks. It gives your body the energy it needs throughout the day and removes that stuffy, lay around feeling you get after a big meal. Eating this way also keeps your metabolism at its highest so you are able to burn more fat.

Portions sizes are as simple to figure out as making a fist. Your clenched fist should be about the right portion size for you. At each meal you should have a portion of protein, carbohydrates and vegetables. They work together. I'll give you a list of some healthy choices. Pick one from each list and you will have a meal. The fats list should be used minimally.


• Nuts
• Low-fat cottage cheese
• Egg whites
• Egg substitutes
• Whole eggs
• Chicken breast
• Turkey breast
• Lean ground turkey
• Tuna
• Haddock
• Salmon
• Orange Roughy
• Swordfish
• Trout
• Shrimp
• Crab
• Lobster
• Top round steak
• Top sirloin steak
• Lean ground beef
• Buffalo
• Lean ham
• Veggie burgers
• Vegetable protein
• Tofu
• Tempeh


• Artichoke
• Asparagus
• Broccoli
• Brussels sprouts
• Lettuce
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumber
• Green beans
• Green peppers
• Mushrooms
• Onion
• Peas
• Spinach
• Tomato
• Zucchini


• Apples
• Baked potato
• Barley
• Beans
• Corn
• Fat free yogurt
• High fiber cereals
• Kidney beans
• Melons
• Oatmeal
• Oranges
• Pasta
• Pumpkin
• Squash
• Steamed brown rice
• Steamed wild rice
• Strawberries
• Sweet potatoes
• Whole grains
• Whole wheat bread
• Whole wheat Tortilla
• Yams


• Avocado
• Cold water fish
• Flax seed oil
• Low fat cheese
• Low fat salad dressing
• Natural peanut butter
• Olives
• Olive oil
• Pumpkin seeds
• Raw nuts
• Sunflower seeds


• Butter
• Fried foods
• Mayonnaise
• Sweets
• Whole fat dairy products

Health food stores offer you items you can't always find in the traditional food store. But remember, everything you find on the shelves of a health food store may not be totally healthy for you. They sell things that are healthier for you and offer up advise on different health issues, but you must be the one to exercise control in your eating habits. You can buy a bag of low fat baked chips, but if you eat the whole bag at one sitting, there is nothing low fat or good about it.

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Proper Nutrition for Optimum Health

Everyone should strive for optimum health. Optimum health is having an ample supply of nutrients. On the other hand, the recommended daily allowance for nutrients is designed to just prevent us from getting seriously sick and that's all.

We need enough nutrients to ward off diseases, help us recover from colds easily - or avoid them - and to prevent us from suffering from degenerative diseases.

This is why nutritional information is a vital part of education and why vitamin and mineral supplements are an essential part of any program to maintain good health.

Here's a short list of essential tips to reach and maintain optimum health:

1. Reduce the amount of meat, cheese and dairy products consumed

2. Eat some meals based on soy products such as soy beans and tofu, and other beans each week

3. Eat two helpings of vegetables (about 100 grams or 3 oz each)and three pieces of fruit - such as one banana, one orange, and one apple, for example - daily

4. Eat a few raw nuts (not roast nuts) daily

5. Use canola oil or olive oil for cooking

6. Take a multi-vitamin, multi-mineral supplement

7. Take some essential fatty acids in the form of flax oil or oily fish

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Healthy Food Without Calories

Taste needn't rely on fat and sugar. You can make your nutrition healthier and your food deliciously flavorful by adding a number of low-calorie ingredients, such as any of the following:

1. Canned chiles: Add whole chiles to a grilled chicken sandwich or diced chiles to soups, scrambled eggs, pita sandwiches, or sprinkle on tortillas.

2. Dried cranberries: Great in marinades for baked chicken. Add to quick breads, spinach salads, chicken salads, and rice dishes.

3. Portobello mushrooms: Marinate and grill like hamburger, slice grilled, and add to salads or pasta dishes, or use instead of meat for sandwiches.

4. Canned roasted red yellow peppers: Add to a grilled cheese sandwich, blend them with some cayenne and drizzle over a creamed vegetable soup, egg dishes, pasta sauces (cold and hot), or add as a topping with cheese for crackers.

5. Fresh cilantro: Add to fruit- or tomato-based salsa to accompany fish or poultry. Add to curried chicken salads with celery, apples, and grapes. Add to a bean burrito, fruit or vegetable salads, vinaigrette dressings, black beans, or rice dishes.

6. Red onions: Slice thin and add to salads, sandwiches, bean dips, or egg dishes.

7. Honey: Drizzle over yogurt, warm brown rice with pistachios, or sliced apples. Sweeten mashed sweet potatoes with honey. Mix with mustard, orange juice, balsamic vinegar, and herbs as a marinade for chicken.

8. Fresh parsley: Mix with lemon and pepper and drizzle over grilled fish. Mix with minced garlic and whole wheat bread crumbs or wheat germ for a savory crust for potato dishes or chicken. Mix with olive oil and garlic for a pesto sauce for mashed potatoes.

9. Mint: Add to chopped tomatoes and cucumbers, rice dishes, and beans.

10. Sundried tomatoes: Use in pasta salads, sandwich spreads, vegetable dips, or as an extra topping on pizza. Mix into saute'ed zucchini or as an accompaniment to grilled eggplant. Blend with olives, garlic, and balsamic vinegar to make a spicy spread for grilled vegetable sandwiches.

11. Fresh ginger: Combine with curry to flavor chicken, add to hot or iced tea, use to season steamed vegetables such as pea pods or carrots. Use as a topping along with green onions on roasted fish. Add to stir fries, tofu dishes, or salad dressings.

12. Horseradish: Use in potato dishes, vegetable dips with dill, vegetable or chicken wraps with fat-free sour cream, spicy soup like gumbo, turkey burgers (ginger is good here, too), cold potato salad, or cold green beans.

13. Add grated rind (called lemon zest) to fruit salads. The juice can put a tangy taste in couscous, gazpacho, and dressings, and can be used as marinade for fish.

14. Fresh herbs: Fresh always tastes better than dried. Add fresh basil to pasta, tomatoes or other vegetables, bread dough, or even mango slices (basil and lemon are a good match). Fresh rosemary accents any meat, as well as pasta dishes, roasted vegetables, lima beans, peas, or squash. Fresh dill is an excellent flavor for fish, chicken, omelets and other egg dishes, salads, beets, cabbage, potatoes, or cucumbers. Fresh oregano is excellent in Italian, Greek, or Mexican dishes.

15. Hoisin sauce: Use as a glaze with garlic, cilantro, and ginger for chicken. Add to steamed green beans.

16. Pine nuts: Add a few to stuffings, pesto sauce, pilafs, and fillings for poultry or vegetables, such as eggplant or large zucchini.

17. Crushed red pepper flakes or Tabasco: Sprinkle on pizza, pasta dishes, salads, or soups. Add to olive oil or sour cream dips, rice dishes, or bean salads. Mix into cornbread batter or bread dough.

18. Tamarind: Add to mixed steamed vegetables, fresh orange juice, salad dressing, and sauces for fish.

19. Salsa: Make your own by experimenting with grilled corn, vine-ripened tomatoes, garlic, red onions, and chiles. Or try fruit salsa made from mango, jicama, and black beans. Try adding rice wine vinegar, fresh mint, lime juice, fresh herbs, avocado, or cilantro.

20. Sherry: Add a tablespoon to soups, sauces, marinades, or fruit glazes.

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