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A Simple Guide To Healthy Eating

Saturday, January 16th 2010. | Health

Eating a healthy diet doesn’t have to be hard. The most important thing the body needs is carbohydrates which should primarily come from fruit and veges.  A smaller portion should come from whole grains such as whole wheat bread, brown rice, and cereals such as bran and granola.  Next is protein which can include meats, eggs, soy or tofu products, beans, and nuts.  Then after proteins are your calcium and dairy sources such as cheese, milk, and yogurt.  Finally, your body needs a small amount of healthy fats such as olive oil, avocado, peanut butter, ect. which have omega-3 and omega 6 oils.


A healthy diet is made up of natural products which are foods that haven’t undergone any refining or processing such as white sugar, white flour, pastries, fast food, processed snacks, almost anything in a package.  Fresh fruits and vegetables are the most important staple of a healthy diet. And the best fruits and vegetables are those grown locally in your area, organically, and in season.

Frozen veges are the more nutritious option over canned.  Keep in mind, how you prepare your vegetables also attributes to their nutrient value. Foods lose vitamins and nutrients when exposed to heat; so eat as many raw fruits and vegetables as possible and steam them if you prefer them cooked.

If you are aiming to lose weight, you’ll want to simple carbohydrates in sweetened drinks, potatoes, bread, pasta and rice for a few weeks to get your system used to the changes.  This should cut down on your cravings and give you a kick-start to losing weight.  When you do reintroduce these items make sure they are in their most natural or whole grain state. Try hot or cold tea sweetened naturally instead of soda or coffee. Try cutting our caffeine all together if possible or to just once per week. When you crave something sweet, go for fruits and yogurt.

Here are some sample meals to help you get started.

BREAKFAST

*Raisin bran, mueslix, or granola with organic fat free or soy milk and fresh fruit or small cup of juice

*Whole wheat toast, bagel or rice cake with peanut butter or nutella

*Egg white omelet with ham and veges

*Organic oatmeal with green tea or small cup of juice
LUNCH

*Salad with lime and olive oil dressing

*Salad with cucumbers, avocado, chicken and light dressing

*Turkey sandwich on whole wheat with veggie crisps

*Raw veggies with hummus and pita bread

*Vegetable soup

*Veggie sandwich on whole wheat bagel with cream cheese
SNACKS

*Celery, apples, and carrots with peanut butter

*Nuts such as peanuts, brazil nuts, macadamia, cashews, pecans, and walnuts

*Cheese

*Yogurt
DINNER

*Curried vegetable stir-fry with brown rice

*Baked or grilled fish with asparagus and brown rice

*15-bean chili and cornbread

*Salad with grilled chicken

*Black beans and brown rice with spinach

*Grilled chicken with steamed vegetables

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