Here is New and simple Mantra for Good Health .
No more dieting no more exercising, Just follow these simple step for good health in 2012
1. Eat More Veggies and fruit
Eating more veggies and fruit will help those people who eat more meats. Different food Guide suggests men to have at-least 8-10 servings of vegetables and fruit, and for women to have 7-8 servings a day. Most of veggies and fruit are low in calories and high in fiber (which keeps you full for longer time). Our body will function well with those nutrient containing fruits. For the sake of your health, eat different color of produce. You need to choose a variety of colors, because different colors veggies and fruit contain different nutrients.
Lycopene – an antioxidant associated with lowering risk of heart disease and cancer has in red color fruit e.g.watermelon and tomatoes. Squash and carrots, give beta-Carotene - a phyto-nutrient to our body which converts into eye-protective and immune-boosting vitamin A. It is very good idea to eat fresh fruit for snacks, often enjoy salads made with darker greens, such as romaine lettuce, spinach and arugula.
2. Reduce Portion size
In North America, we all eat super-sized stuff .We all generally eat far more than what we need. By reducing the amount of food intake will help everyone in reducing the calories going in your body. For women, aim for 1,500 to 1,800 calories a day, and for men go for 1,800 to 2,100 calories. The easiest way to cut portion size and calorie intake is to follow the simple plate method:
Fill 1/2 your dish with vegetables, 1/4 with lean protein such as chicken breast, and 1/4 with a complex carbohydrate such as brown rice.
3. Eat more Protein With Each Meal
Eating a bit of protein-rich food in a day can help to slim your waistline. Eating some protein in your breakfast; lunch and dinner this will help you stay full for longer time. When you feel full, you will be less likely to reach for high-calorie, nutrient-less food that promotes weight gain. Choose modest amounts of leaner items, such as eggs, chicken breast, fish, tofu, beans and yogurt. Consult Food Guide for serving size recommendations.
4. Eat more Whole Grains
Muffins, pastas, breads and Dessert made with white flour is very delicious to eat, but they are badly for our health. They are usually high in calories and low in nutrients and fibre. Instead, eat whole grains, such as brown rice, whole wheat, millet and quinoa, and items made from them.
In our blood stream whole grain makes food digest longer as glucose is absorbed slowly.Also whole grains provide soluble fibre that helps keep your cholesterol in check and your bowels working well.
5. Avoid all Soft Drinks
A simple way to trim calories from your diet is to avoid pop, juice and alcohol. It's smart to keep your java consumption down too, especially if you like it double-double. If you drink coffee, have it only at breakfast and put milk in it, not cream. If you need something hot in day drink non-caloric herb teas. Drink more water to make your body healthy. If you are a pop drinker and desperately need a fizzy-fix, try mineral water with a splash of cranberry juice.
6. Healthy Snacking
Eating every three to four-hour helps you lose weight. Having three balanced meals and two snacks cut your cravings and ensures you never become very hungry not starving; you will be less likely to overeat. This frequent munching also keeps your blood sugar and energy levels steady throughout the day. It's not only how often you eat, but what you eat that matters. Choose snacks that give a bit of fibre and protein, such as whole grain crackers with a slice of cheese, an apple with a few almonds or blueberries with a small low-fat yogurt.
Conclusion:
To make sure you eat better for your life, consider adopting these strategies one at a time. Change is less overwhelming and more sustainable for many people when it happens over time.
No more dieting no more exercising, Just follow these simple step for good health in 2012
1. Eat More Veggies and fruit
Eating more veggies and fruit will help those people who eat more meats. Different food Guide suggests men to have at-least 8-10 servings of vegetables and fruit, and for women to have 7-8 servings a day. Most of veggies and fruit are low in calories and high in fiber (which keeps you full for longer time). Our body will function well with those nutrient containing fruits. For the sake of your health, eat different color of produce. You need to choose a variety of colors, because different colors veggies and fruit contain different nutrients.
Lycopene – an antioxidant associated with lowering risk of heart disease and cancer has in red color fruit e.g.watermelon and tomatoes. Squash and carrots, give beta-Carotene - a phyto-nutrient to our body which converts into eye-protective and immune-boosting vitamin A. It is very good idea to eat fresh fruit for snacks, often enjoy salads made with darker greens, such as romaine lettuce, spinach and arugula.
2. Reduce Portion size
In North America, we all eat super-sized stuff .We all generally eat far more than what we need. By reducing the amount of food intake will help everyone in reducing the calories going in your body. For women, aim for 1,500 to 1,800 calories a day, and for men go for 1,800 to 2,100 calories. The easiest way to cut portion size and calorie intake is to follow the simple plate method:
Fill 1/2 your dish with vegetables, 1/4 with lean protein such as chicken breast, and 1/4 with a complex carbohydrate such as brown rice.
3. Eat more Protein With Each Meal
Eating a bit of protein-rich food in a day can help to slim your waistline. Eating some protein in your breakfast; lunch and dinner this will help you stay full for longer time. When you feel full, you will be less likely to reach for high-calorie, nutrient-less food that promotes weight gain. Choose modest amounts of leaner items, such as eggs, chicken breast, fish, tofu, beans and yogurt. Consult Food Guide for serving size recommendations.
4. Eat more Whole Grains
Muffins, pastas, breads and Dessert made with white flour is very delicious to eat, but they are badly for our health. They are usually high in calories and low in nutrients and fibre. Instead, eat whole grains, such as brown rice, whole wheat, millet and quinoa, and items made from them.
In our blood stream whole grain makes food digest longer as glucose is absorbed slowly.Also whole grains provide soluble fibre that helps keep your cholesterol in check and your bowels working well.
5. Avoid all Soft Drinks
A simple way to trim calories from your diet is to avoid pop, juice and alcohol. It's smart to keep your java consumption down too, especially if you like it double-double. If you drink coffee, have it only at breakfast and put milk in it, not cream. If you need something hot in day drink non-caloric herb teas. Drink more water to make your body healthy. If you are a pop drinker and desperately need a fizzy-fix, try mineral water with a splash of cranberry juice.
6. Healthy Snacking
Eating every three to four-hour helps you lose weight. Having three balanced meals and two snacks cut your cravings and ensures you never become very hungry not starving; you will be less likely to overeat. This frequent munching also keeps your blood sugar and energy levels steady throughout the day. It's not only how often you eat, but what you eat that matters. Choose snacks that give a bit of fibre and protein, such as whole grain crackers with a slice of cheese, an apple with a few almonds or blueberries with a small low-fat yogurt.
Conclusion:
To make sure you eat better for your life, consider adopting these strategies one at a time. Change is less overwhelming and more sustainable for many people when it happens over time.
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