Tag Archives: healthy

The Most Effective 7 Keys Of Healthy Eating (Key No 2) "Activity"

Balance Food You Eat with Physical Activity—Maintain or Improve Your Weigh:

The formula seems so simple: To maintain a healthful weight, the number of calories you eat must equal the number of calories you burn.
Yet, in recent years, the number of overweight American adults has jumped to one in three. At the same time, Americans spend $30 billion each year on diet plans, products, and potions.
Clearly, as a nation, our ability to achieve and maintain a healthful weight is out of whack. If you need to lose weight,

you’ll find specific advice in “Overweight,”
This section will help you determine whether your current weight is healthful. You’ll also learn the importance of physical activity for either maintaining or improving your weight and for its great health- enhancing benefits.
Benefits of  Staying in Balance :
Sure, you want to achieve a healthful weight to look good. But, keeping extra pounds at bay throughout your life positively impacts your health, too. Weight gain increases risk for several serious conditions such as heart disease, high blood pressure, diabetes, gallstones, osteoarthritis, and some cancers.Because of these risks, a good philosophy is “don’t gain … maintain,” says obesity
expert Dr. St. Jeor.
If you are already overweight, there’s good news. Losing just 5 to 10 percent of your body weight—or about 12 pounds for someone who weighs 165 pounds—can help reduce your risk or improve your condition for health problems such as high blood cholesterol, high blood pressure, and diabetes, says Dr. St. Jeor.

Rate your weight
Rate your weight

Rating Your Weight :
So, how do you know whether your weight is healthful? Perhaps you’ve tried comparing the number on the scale to a numerical range on a weight chart. Scales and charts provide general guidelines. They don’t provide a complete picture of whether or not you’re at a healthful weight. The scale, for example, does not tell you how much of your weight is from unhealthy amounts of fat versus muscle, bone, or fluid.

The Activity Factor :
Physical activity helps keep your weight in balance by burning calories and revving up your metabolism so you continue to burn extra calories for up to several hours. Being

Can 150 calories really make much difference in your weight? You bet it can! Consuming a calorie excess of just 150 calories each day—the amount of calories in
one can of soda or a small bag of chips—can add up to a 15-pound weight gain in a year! On the flip side, achieving a daily deficit of 150 calories through extra physical activity or cutting back a bit on what you eat could mean you’ll be 15 pounds lighter this time next year!

active also promises an impressive array of health benefits, says Steve Farrell, Ph.D., associate director of the Cooper Institute for Aerobics Research in Dallas, Texas. These benefits include strong bones, muscles, and joints, and reduced risk of heart disease, high blood pressure, diabetes, colon cancer, and osteoporosis. And if that’s not enough, activity just plain makes you feel good by reducing feelings of depression and anxiety, and by promoting a sense of well-being.
With all that activity has to offer, you’d think we’d all be bounding out the door for a daily workout. Not so. The fact is, more than 60 percent of American adults aren’t physically active on a regular basis, and one in four adults isn’t active at all. What gives?
For starters, cars, computers, and remote controls. “We’re a sedentary society,” says Dr. Farrell. “We drive instead of walking, work at a computer or surf the Internet after school, and transform into TV couch potatoes by night.”
Many people avoid exercise because they still believe the old “no pain, no gain” exercise cry from the 1 980s. Forget all that

nonsense, says Dr. Farrell. A 1996 report from the U.S. Surgeon General says you can reap health benefits and burn extra calories from just a moderate amount of physical activity each day. And meeting this goal is easier than you may think.
Moderate activity is defined as any activity that burns about 150 calories a day, or 1,000 calories per week. “Moderate Amounts of Activity That Burn 150 Calories” on page 23 shows several options for fitting moderate physical activity into your day. For best results, choose a variety of activities that you enjoy and that fit easily into your lifestyle. (And hallelujah! Household chores such as raking leaves and washing windows count toward your total.

The Most Effective 7 Keys Of Healthy Eating (Key No 1) "variety Of Foods"

Eat A variety Of Foods:

You know variety is the spice of life, but do you know it’s also a key to good health?
Your body needs more than 40 different nutrients to stay in top shape, but you can’t get them all from one food. Oranges are loaded with the vitamin C you need for healthy body tissues and to fight infections, for example. But you can’t eat an orange to get the vitamin B 12 you need for healthy red blood cells. Cheese contains vitamin B12 and calcium. But you won’t get any vitamin C from a piece of cheese. All of these foods are good, healthful foods. But none of them provides everything. So, you see, one food simply can’t do it all. And it’s a good thing, too. Eating lots of different foods is an endless source of pleasure.

A staggering 15,000 new food products appear in supermarkets each year, yet the majority of many Americans’ weekly food choices include the same eight or 10 foods. With so many choices available, why are we so averse to variety? Why is trying something new such a big challenge for so many people?
“I see many adults who are in food ruts,” says registered dietitian Elizabeth M. Ward, a nutritionist at Harvard Vanguard Medical Associates in Boston and spokesperson for The American Dietetic Association. “They eat chicken or pasta five nights a week because they can get it on the table fast.” But, she says, adding some variety to your daily menu can be fast and fun. Here’s how to do it:
• Rev up your culinary repertoire.
“There’s a big wide world of foods out there,” says Ward, “and plenty of quick, tasty recipes to help you and your family enjoy them.” Earmark interesting recipes, then invest some weekend time to try them out. Make a big batch so you’ll have extra for a quick meal during the week. You can start with the easytomake healthy recipes at theback of this book.
Turn the day upside down.

“Have breakfast for dinner or dinner for break-fast,” suggests Ward. “Fruit Topped French toast and a glass of milk make a speedy, nutritious supper. For breaa5t, try a cheese sandwich or a slice of leftover pizza with a glass of juice.” Kids will love these Topsy-turvY meals, too.

Pyramid pointer
Pyramid pointer

Add color to your cart:Eating many different-colored fruits and vegetables helps you get the variety of nutrients you need. And stocking a cart brimming with color adds little time to your shopping trip. Simply grab a red, yellow, and green pepper instead of all one color. Mix a few sweet potatoes in with the whites. Choose a bunch of bananas, a few shiny red apples, a couple of oranges, and a cluster of purple grapes instead of a big bag containing one single type of fruit.
Custom-make a morning taste treat: Mix together two or three different breakfast cereals for a unique flavor. Bananas have appeal, but try a new topper such as blueberries, nectarines, or kiwi.
Supercharge your soup and sandwich: At lunch, swap the same old chicken noodle soup for lentil or mushroom-barley. “These soups satisfr and boost your fiber intake, too,” says Ward. Build your usual turkey and Swiss sandwich on a new bread such as focaccia, seven-grain, or pita. Try a newtopping such as arugula, roasted red peppers, and honey mustard.
Go exotic with ethnic cuisine: Break free of your dining-out routine—try a brand-new cuisinel Thai, Japanese, Middle Eastern, Indian, and Greek are just a few tantalizing choices. Many ethnic cuisines feature low- fat dishes heaping with grains and vegetables—just what the Pyramid ordered. Many large supermarkets also offer a wide selection of ready-made ethnic dishes or quick-to-fix staples.

The Healthy Nutritions Facts label

The Nutrition Facts label, right, found on almost all packaged foods in the grocery store, helps you create an eating plan that meets the Dietary
Guidelines. You can use Nutrition Facts to learn about the nutrition value of foods, make comparisons between products, and plan you and your family’s meals and snacks.
The nutrition numbers and percentages you see on the Nutrition Facts label are based on current health recommendations for a 2,000-calorie diet.
The % Daily Value column shows you how much total fat, saturated fat, cholesterol, total carbohydrate, and dietary fiber one serving of a food contributes to a healthful 2,000-calorie diet. The % Daily Values for sodium, vitamins, and minerals apply to all calorie levels. In the example shown, one serving of the food provides

Nutrition Facts Labels

5 percent of the daily total fat budget and contributes 4 percent of needed calcium.
To stay within healthful guidelines for total fat, saturated fat, cholesterol, and sodium, make sure the % Daily Values for your daily food choices don’t add up to more than 100 percent. For nutrients we sometimes fall short on—total carbohydrate, dietary fiber, vitamins, and minerals—shoot to reach the 100 percent level each day.
Some labels show Daily Values for 2,000- and 2,500-calorie diets. Use these numbers as a quick reference for how much total fat, saturated fat, cholesterol, sodium, total carbohydrate, and dietary fiber are recommended each day for these two calorie levels.

What about foods without labels? The Nutrition Facts label only appears on packaged foods, but that doesn’t mean you’re in the dark when purchasing fresh meat, poultry seafood, vegetables, and fruits. Most stores display nutrition information for fresh foods on posters or in brochures right in the department.

Barriers to Better and Healthy Eating

Okay, you’re convinced. You know that a healthful diet positively impacts your health both today
and years from now. But, if you’re like many Americans, knowing isn’t necessarily doing. Do you see yourself in these statistics?
A whopping eight in 10 Americans believe nutrition impacts their health, but only half (four in 10) are doing all they can to eat right, according to a recent survey by The American Dietetic Association.
What’s causing this short circuit between believing and doing?
People who participated in the survey
reported that their top three barriers to
eating better are:
1. Confusion over conflicting media reports
about nutrition.
2. Fear of having to give up their favorite foods.
3. Believing that healthful eating takes too
much time.
Don’t let these barriers trip up your food intentions to eat right! Let’s knock them down right now with help from registered dietitian Cindy Moore, a spokesperson for The American Dietetic Association and director of Nutrition Therapy at the Cleveland Clinic Foundation in Cleveland, Ohio.

Barrier Number 1:
Confusion over Mixed Media Messages

You know the drill:
• Butter’s bad and margarine’s good. Then butter’s back and margarine’s on the back burner.
• Oat bran is fabulous, then it fizzles. Now it’s back again with its very own health claim on food labels.
Why do we continually see these frustrating nutrition flip-flops in the news? And what’s the best advice to follow?
Moore explains it this way: “Credible nutrition advice is based on hundreds of research studies conducted over many years until a pattern emerges. During this process, results from different studies will sometimes contradict each other. Scientific research has worked this way for years. But today, people are so hungry for nutrition information that the media reports on many studies before researchers reach a consensus.” ‘That’s why you shouldn’t change your eating habits based on only a study or two,” advises Moore.“Instead, wait for agreement from respected health authorities such as The American Dietetic Association, the American Heart Association, and the American Cancer Society.” Or, ask your doctor. You might also consult a respected nutrition professional such as a registered dietitian. (See “Call for Help,” on page 12 to find a registered dietitian who can answer your questions.)

Barrier Number 2:

      Fear of Fogging Favorite Foods

Mmmm, juicy, sizzling steak; crispy, golden French fries; devilishly dense chocolate cake… You’d hate to give up your favorite dishes forever, wouldn’t you?
Unfortunately, many people envision eating right as a dreary regimen devoid of taste. They see ho-hum, boring foods and (yawn) a lifetime of boring, boring, boring meals stretching out into a dull, gray infinity. Fortunately, nothing could be further from the truth.
“Any food you like can fit into a healthful meal plan,” says Moore. The trick is to keep the portion size reasonable and

Watch how often you indulge in yummy goodies. In other words, you can have your cake and eat it, too—just not the whole cake and not every day
Moore’s favorite portion control strategy is to freeze brownies or cookies in individual packets. Then, when the urge hits, she takes out a single serving and savors it.

A Word About The Diet
What if you occasionally throw portion control to the wind and scarf down half a pizza loaded with pepperoni and extra cheese? Don’t fret, says Moore. Over the next day or so, simply balance out your indulgence by choosing more lower-fat foods such as whole grains, vegetables, and fruits and by upping your physical activity regimen a bit.

Barrier Number 3:

      You Can’t Eat Healthy in a Hurry
Nonsense& People crave convenience, says Moore, so the food industry now provides a tremendous number of options that are both fast and healthful. Just one example is the explosion of ready-to-use fresh vegetables such as salads, baby carrots, cut-up broccoli and cauliflower, slaw, and stir-fry mixes.
As a busy professional who works long hours, Moore is a fan of the “big batch” method of convenience. “I make a huge batch of oatmeal and store it in the fridge. In the morning, I microwave a portion with some milk and sweetener. My breakfast is ready in less than a minute.” Moore also makes large portions of long-cooking dishes such as soups and brown rice to freeze in small containers. “It’s a snap to defrost them in the microwave,” she says.
And what could be faster than fresh fruit? Moore keeps a bowl of her favorite apples, bananas, pears, and grapes right in her office, ready for speed snacking.