The Layman's Guide to Making Healthy Food Choices
There are racks of diet books available on hundreds of different weight reduction plans. They all have their special promises and techniques. Some of these diets, however, present real health risks. Many of which have even had nationwide recalls. Very few of these miracle diets or pills offer a permanent approach to weight loss. A truly useful approach to weight control should promote good health, be enjoyable, and so adaptable to your lifestyle that you can practice it for the rest of your life. Learning how to eat properly and fit is the key.
Obesity is aligned with many of our society’s most prevalent diseases. These include diabetes, heart disease and menstrual disorders. At your best weight you will look better, feel better, and function better.
What is your best weight you ask?
This varies according to your height, basic body build, and degree of muscular development. Many charts are available to give you an approximate idea. You may want to discuss it with your physician. But remember that each of us is an individual and you best and most healthy weight will depend, in part, on your individual body makeup. Your goal should be optimum health and fitness, not simply being very thin.
What type of eating program will promote both optimum health and weight control?
Food intake can be categorized into fat, protein, and carbohydrates. Per volume, fat has twice carbohydrates and has been associated with various health risks. Therefore, a healthy eating pattern is one that reduces the amount of fats by restricting the intake of butter, margarine, mayonnaise, egg yolks, salad dressings and gravies, and by trimming visible fats from meats. Other techniques to reduce fat in the diet are the use of nonfat or low fat milk in place of whole milk and cream and avoidance of baked goods high in fat is also recommended. In addition, it is important to bake, broil or steam foods instead of frying.
In choosing proteins, fitness and health are promoted by the use of high quality proteins which are relatively low in fat. Examples of these are: chicken, turkey, fish and lean meat. At the same time, one should reduce intake of those proteins high in fat such as red meats and many cheeses. There are cheeses available which are relatively low in fat or are part skim such as farmer or pot cheese and mozzarella. Protein can also be obtained from grain sources such as lentils, garbanzo beans or kidney beans. Combined with other grain products such as tacos or brown rice, complete proteins can be formed.
An important category of foods for health and fitness is carbohydrates. Carbohydrates have been much maligned in the past. Current recommendations stress the importance of inadequate intake of complex carbohydrates. In fact, it is recommended that complex carbohydrates contribute to the majority of calories in a diet, with proteins next, and fats contributing the least. It is important, however, that these be complex carbohydrates such as whole grains, fresh fruits and fresh vegetables. Refined carbohydrates such as sugar and while flour contribute little to nutrition and should be restricted.
Other dietary substances related to health problems are salt, caffeine, and sugar replacement. It is recommended that salt intake be reduced. Addition of salt to foods should be restricted. It is also important to be aware of hidden salt in foods such as salad dressings, canned vegetables and fruits, lunch meats and many cheeses. The use of caffeine and artificial sweeteners should be avoided due to health risks.
What is your best weight you ask?
This varies according to your height, basic body build, and degree of muscular development. Many charts are available to give you an approximate idea. You may want to discuss it with your physician. But remember that each of us is an individual and you best and most healthy weight will depend, in part, on your individual body makeup. Your goal should be optimum health and fitness, not simply being very thin.
What type of eating program will promote both optimum health and weight control?
Food intake can be categorized into fat, protein, and carbohydrates. Per volume, fat has twice carbohydrates and has been associated with various health risks. Therefore, a healthy eating pattern is one that reduces the amount of fats by restricting the intake of butter, margarine, mayonnaise, egg yolks, salad dressings and gravies, and by trimming visible fats from meats. Other techniques to reduce fat in the diet are the use of nonfat or low fat milk in place of whole milk and cream and avoidance of baked goods high in fat is also recommended. In addition, it is important to bake, broil or steam foods instead of frying.
In choosing proteins, fitness and health are promoted by the use of high quality proteins which are relatively low in fat. Examples of these are: chicken, turkey, fish and lean meat. At the same time, one should reduce intake of those proteins high in fat such as red meats and many cheeses. There are cheeses available which are relatively low in fat or are part skim such as farmer or pot cheese and mozzarella. Protein can also be obtained from grain sources such as lentils, garbanzo beans or kidney beans. Combined with other grain products such as tacos or brown rice, complete proteins can be formed.
An important category of foods for health and fitness is carbohydrates. Carbohydrates have been much maligned in the past. Current recommendations stress the importance of inadequate intake of complex carbohydrates. In fact, it is recommended that complex carbohydrates contribute to the majority of calories in a diet, with proteins next, and fats contributing the least. It is important, however, that these be complex carbohydrates such as whole grains, fresh fruits and fresh vegetables. Refined carbohydrates such as sugar and while flour contribute little to nutrition and should be restricted.
Other dietary substances related to health problems are salt, caffeine, and sugar replacement. It is recommended that salt intake be reduced. Addition of salt to foods should be restricted. It is also important to be aware of hidden salt in foods such as salad dressings, canned vegetables and fruits, lunch meats and many cheeses. The use of caffeine and artificial sweeteners should be avoided due to health risks.
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