Healthy Eating

Healthy eating is all about your diet. Say the "D" word and most people will assume that you�re on a weight loss regime. Open any paper or magazine and turn to the advertisements and you will find the word diet is synonymous with weight loss; we are virtually programmed to believe that this is so.

Our diet is quite simply what we eat on a day-to-day basis. If you�re an Eskimo it�s more than likely your diet would include a lot of fish. Asian countries tend to have rice as a staple and all good TV cops live on coffee and doughnuts!

Seriously though, unless we are really overweight or underweight, we should discipline ourselves to eat a good all round healthy diet. Healthy eating habits don�t have to be boring or regimented; a common sense approach is all that�s required. With the holistic approach to healthy eating, balance is the key word.

healthy eating

The following information is designed to give you an overall picture of the role different foods play in your life. It might be that you need to make drastic changes in your diet or perhaps it only needs fine-tuning, either way, aim to make healthy eating a way of life. Remember also that eating is one of the great pleasures of life; if we plan our diet sensibly the odd sticky bun or chocolate treat isn�t going to do too much damage.

According to the Bureau of Statistics, of all deaths each year, twenty two percent or three out of every four deaths, will occur as a result of cardiovascular disease or This need not be. What is Healthy Eating, or how does a person eat for life? It's easier and more enjoyable than you might think. These practical ideas show you how to make healthful, tasty, and appetizing food choices at home and when you're eating out.

These seven basic guidelines are:

Eat a variety of foods.
Maintain desirable weight.
Avoid too much fat, saturated fat, and cholesterol.
Eat foods with adequate starch and fibre.
Avoid too much sugar.
Avoid too much sodium.

If you drink alcoholic beverages, do so in moderation. Keep in mind that staying healthy requires more than just good nutrition. Regular exercise, getting enough rest, learning to cope with stress, and having regular physical check-ups are important ways to help ensure good health.
Check-ups are especially important for early detection of cancer and heart disease. Controlling high blood pressure (hypertension) can greatly reduce your risk of heart disease and stroke. Remember, three of the major risk factors for heart disease are largely under your control. They are:

Smoking (Go to Quit Smoking )
High Blood Pressure,
High Blood Cholesterol.

How do the foods we eat affect our chances of getting cancer and heart disease?
There is much still to be learned about the relationship between the foods we eat and our risk of getting cancer or heart disease. The NHLBI and NCI are conducting a great deal of research to find out more about this relationship. There is, however, a lot that we know now. The relationship of diet to cancer and the relationship of diet to risk factors for heart disease are summarized here:

OBESITY: We know that obesity is associated with high blood pressure, high blood cholesterol, diabetes, heart disease, and stroke. Extreme obesity has also been linked to several cancers. This means that if you are obese, losing weight may reduce your chances of developing these serious diseases or conditions.

If you already suffer from hypertension and are overweight, weight loss alone can often lower your blood pressure to normal levels. Because fat (both saturated and unsaturated fat) has more than twice the number of calories than equal weights of carbohydrate or protein, decreasing the fat in your diet may help you lose weight as well as help reduce your risk of cancer and heart disease. Today, most of us get about 37 percent of our daily calories from fat. Many experts suggest that figure should be reduced to 30 percent or less.

HEART DISEASE: We know that high blood cholesterol increases your risk of heart disease, especially as it rises above 200 mg/dl (milligrams of cholesterol per decilitre of blood). The evidence is clear that elevated cholesterol in the blood, resulting in part from the foods we eat and in part from cholesterol made in the body, contributes to the development of atherosclerosis, a disorder of arteries that results in their narrowing and in reduced blood circulation. This condition can lead to a heart attack or stroke.

Blood cholesterol levels are greatly influenced by the amount of saturated fat and cholesterol found in many of the foods we eat; of the two, saturated fat seems to be the major dietary factor which affects blood cholesterol. Saturated fat and cholesterol are often found together in foods.

Saturated fat is provided primarily by animal products such as the fat in meat, butter, whole milk, cream, cheese, and ice cream. There are a few vegetable fats; coconut oil, cocoa butter, palm kernel and palm oils which are also high in saturated fat. Cholesterol is found only in animal products, eggs, meat, poultry, fish and dairy products. Plant foods such as vegetables, grains, cereals, nuts, and seeds do not contain cholesterol. A few foods are high in cholesterol but relatively low in fat, for example, egg yolks and liver.

Watch out for items in the grocery store that are labelled no cholesterol or, contains no animal fat. They may still contain a large amount of fat or saturated fat. Examples are peanut butter, solid vegetable lard, non-dairy cream and baked products like biscuits and cakes. For people trying to lose blood cholesterol level, these foods should be chosen less often.

We know that substituting unsaturated fatty acids (which are usually liquid and usually come from plant sources) for saturated fats can help reduce high blood cholesterol. Sunflower, corn, soybean, olive, and canola oils are major sources of unsaturated fats. The omega-3 fatty acids that are found in fish and seafood, may have a favourable effect on blood fat and reduce the risk of heart disease.

There is an association between too much sodium in the diet and high blood pressure in some individuals. Sodium is a mineral that occurs naturally in some foods and is added to many foods and beverages as salt or other additives. Most sodium comes from salt. One teaspoon of salt contains about 2 grams of sodium. In countries where people eat only small amounts of sodium, high blood pressure is rare.

We also know that when some people with high blood pressure greatly reduce their sodium intake, their blood pressure will fall. According to the National Academy of Sciences, a safe and adequate amount of sodium in the diet of the average adult is between 1 and 3.3 grams daily.

CANCER: The National Cancer Institute estimates that about 80% of all cancers may be related to smoking, diet, stress and the environment. They also estimate that about one-third of all cancer deaths may be related to the foods we eat.

Their studies suggest that eating foods high in fibre may reduce risks of cancers of the colon and rectum. Adults now eat about 11 grams of fibre daily, but NCI studies recommend that we increase the daily amount of fibre we eat to between 20 and 30 grams, with an upper limit of 35 grams daily.

The NCI also emphasizes the importance of choosing fibre rich foods, not supplements. Good sources of fibre are whole grain breads and bran cereals, vegetables, cooked dry peas and beans, and fruits.

Diets high in fats of all kinds have been linked to certain cancers, particularly those of the breast, colon, lining of the uterus, and prostate gland. Some studies have suggested that fat may act as a cancer promoter (an agent that speeds up the development of cancer).

There is evidence from studies of vitamins as they are found in foods, that diets rich in vitamin A, vitamin C, and beta-carotene (the plant form of vitamin A) may help reduce the risk of certain cancers.

That is why NCI recommends that you eat a variety of foods rich in vitamins rather than relying on vitamin supplements. Good sources of vitamin A include: yellow-orange vegetables such as carrots, winter squash, sweet potatoes and pumpkin; and fruits such as peaches, cantaloupes and mangoes.

Sources of vitamin C include: dark-green leafy vegetables such as kale, spinach, watercress, broccoli, asparagus, and tomatoes. Some fruit sources of vitamin C: are oranges, lemons, grapefruit, peaches, berries, and cantaloupe.

Prunes Top the List

You might not like prunes, but they are at the top of somebody�s list.

That list is in fact the ten most effective age-fighting fruits and vegetables. Because prunes are so high in antioxidants that fight the free radicals, they are able to protect the collagen and elastin fibres that keep your skin firm and wrinkle free.

> prunes are healthy eating

Prunes and homemade yoghurt, ideal for breakfast.

Recent research from Monash University in Australia shows that women with a diet high in antioxidants had the least wrinkles. From Tuffs University in the USA scientist have formulated the ORAC (Oxygen Radical Absorbance Capacity) scale, which measures how effectively some foods attack free radicals.

So here is that list of the ten fruits and vegetables that are the most efficient at fighting free radicals and therefore the best anti-aging foods. (The values are per 100g serve)

Prunes 5770
Raisins 2830
Blueberries 2400
Kale 1770
Cranberries 1750
Spinach 1260
Raspberries 1220
Brussels Sprouts 980
Plums 948
Broccoli 890

As you can see, Prunes are well out in front, but if you can include any of these foods in you diet on a regular basis, you will not only be helping your skin to look younger but you will also help reduce the risk of cancer and heart disease through the antioxidants.

There is also some evidence that vegetables in the cabbage family may help protect against cancer of the colon. These vegetables are also good sources of fibre, vitamins, and minerals.

Cabbage family vegetables include:

cabbage,
broccoli,
cauliflower,
Brussels sprouts,
collards,
kale, turnips,
mustard greens,
turnip greens,
kohlrabi,
watercress
radishes.

Based on what we know; the National Heart, Lung, and Blood Institute and the National Cancer Institute have joined together to suggest some ways you may reduce your risks of heart disease and cancer. These suggestions emphasize the need for healthy eating and that is to eat a variety of foods each day. They also include some "mealtime strategies" that you can use to plan meals that avoid too much fat, saturated fat, cholesterol, and sodium, but help you to get adequate starch and fibre. These strategies should encourage you to think about the foods you eat, how to prepare them, and what food choices you can make when you go grocery shopping or eat away from home

One of the keys to healthy eating is following a Choose More Often approach. It doesn't mean giving up your favourite foods. It means taking steps to choose more often foods that are low in fat and high in fibre. For example, if you enjoy eating steak, choose a low-fat cut, trim off the excess fat, and grill rather than fry. Pizza? To try a low-fat version that is rich in fibre, topped with fresh vegetables, and tomato sauce. Desserts? In many recipes you can reduce the fat, and substitute vegetable oils or margarine for butter. To increase fibre, use whole-wheat flour in place of white flour.

Here's what to Choose More Often

Low-fat meat, poultry, fish
Low-fat dairy products
Dry beans and peas
Whole grain products
Fruits and vegetables
Fats and oils high in unsaturates

Carbohydrates are high-octane fuel, they provide energy for movement and help raise internal body metabolism. They're also satisfying, but the key is not to add high-fat toppings to your car also some evidence that vegetables in the cabbage family may help protect against cancer of the colon. These vegetables are also good sources of fibre, vitamins, and minerals. To assure an adequate diet, and this is essential for healthy eating, choose a variety of foods daily. Here are some tips for following the Choose More Often approach in three important areas.

1. Grocery Shopping: Focus on variety. Choose a wide selection of low-fat foods rich in fibre including selections of vegetables, fruits, whole-grain breads and cereals, low-fat dairy products, poultry, fish, lean meat, dry beans and peas. The goal is to reduce fat to 30 percent or less of calories, so when choosing foods that do contain fat, try to choose ones that contain primarily unsaturated fats.

Read food labels. To help you find foods that are low in fat and cholesterol and high in fibre, get into the label-reading habit. Many nutritional labels on packaged foods show the amount of unsaturated and saturated fatty acids and the amount of cholesterol and fibre they contain.

Check the type of fat on the ingredients list. Is it animal fat, coconut or palm kernel oil high in saturated fat? Or, is it corn or soybean oil high in polyunsaturated fat?

Choose a product with the lowest proportion of saturated fat. The label also tells you something else about a product. Ingredients are listed in order of amount from most to least by weight. So, when you buy a breakfast cereal, for example, choose one that has a whole grain listed first (such as whole wheat or oatmeal).

Pay attention to sodium. Many processed, canned, and frozen foods are high in sodium. Cured or processed meats, cheeses, and condiments (soy sauce, mustard, tartar sauce) are also high in sodium. Check for salt, onion or garlic salt, and any ingredient with "sodium" on the label. If the sodium content is given on the nutritional label, compare products and choose the ones with lower levels.

2. Food Preparation: Use small amounts of fat and fatty foods. There are lots of ways to use less fat. For example, when you saut� or stir-fry, use only � teaspoon of fat per serving. When you use; margarine, mayonnaise, or salad dressing, use half as much as usual. Then decrease portion sizes of other high fat foods; rich desserts, untrimmed and fatty types of meat, poultry with skin, and fried foods, especially crumbed foods.

Substitute unsaturated fat and oils for saturated fat in food preparation. Saturated fat may be reduced even more if you want to experiment with recipes. Poultry or fish without skin are good choices because they are often lower in fat than many foods

Use low-fat alternatives. Substitute 1 percent, skim, or reconstituted non-fat dry milk for whole milk. Use low-fat yoghurt, buttermilk, or evaporated skim milk in place of cream or sour cream. Try reduced-calorie mayonnaise and salad dressing in place of regular. Use low-fat cooking methods. Bake, steam, grill, microwave, or boil foods. Increase fibre.

Choose whole grain breads and cereals. Substitute whole grain flour for white flour. Eat vegetables and fruits more often and have generous servings. Whenever possible, eat the edible fibre-rich skin as well as the rest of the vegetable or fruit. Use herbs, spices, and other flavourings.

For a different way to add flavour to meals, try; lemon juice, basil, chives, mixed spice, onion, and garlic

3. Eating Out:

Choose the restaurant carefully.
Are there low fat as well as high-fibre selections on the menu?
Is there a salad bar?
How are the meat, chicken, and fish dishes cooked?
Can you have menu items grilled or baked without added fat instead of fried?

These are important things to know before you enter a restaurant, fast food or otherwise. Seafood restaurants usually offer grilled, baked, or poached fish, and you can often request butter and sauces on the side. Many steak houses offer well-trimmed steaks and have salad bars. Try ethnic cuisines. Many Chinese, Japanese, and Thai dishes include plenty of steamed vegetables and a high proportion of vegetables to meat. Steamed rice, steamed noodle dishes, and vegetarian dishes are good choices too. Ask that the chef cook your food without soy sauce or salt to decrease sodium. Some Latin American restaurants feature a variety of fish and chicken dishes that are low in fat

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This site is not intended as a medical reference site. The information it contains is general, not specific to individuals. The material on this site is not meant to take the place of diagnosis and or treatment by a qualified medical practitioner or nutritionist.

A qualified practitioner should be consulted before starting any diet or exercise regime, as well as for serious or long-term health problems.

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