Healthy Eating

One of the first steps towards healthy eating involves learning what types of foods provide the nutrients that our bodies require and how much of these foods we should be eating every day. Unfortunately, due to availability of too many self-help books, magazines and internet websites, people get mislead about the foods they should eat and avoid, by people who themselves do not know what is meant by eating healthy.  In many cases, it can lead to some adverse reactions and instead of helping, it may harm you. 

Here we have for you some tips on healthy eating. By healthy eating, it does not mean to eat only the fattening food stuffs and things full of fats and proteins. Healthy eating means eating all those things which benefit our body and help in keeping us fit. It will not only help you stay fit but also save you from illnesses and other problems.

Tips for Healthy Eating

Healthy eating will help you in getting the most out of your life.  Without any doubt, it can be called the key to looking good, feeling great and being your at best.
Mentioned below are the 5 tips designed by the Dietitians of Canada to help you eat well.Read them and think how can you incorporate these changes in your life and make a healthy change to your life.

Increasing Use of Whole Grains

Try to eat more whole grains such as whole wheat, wheat bran, oat bran, oat meal, barley and bulghur, parched crushed wheat. Grains provide you energy to work and the high fiber content present in them makes you strong.

You Can Eat Grains In These Various Forms

• Eat a bowl of whole grain cereal in your breakfast
• Prepare your sandwiches in whole grain bread or rolls
• Use barley or brown rice in your meals like soups and stews
• Use whole grain flour in place of white flour in baking
• Eat whole grain crackers instead of plain ones

Take 5-12 servings of grains products every day.
A serving is made up of:

• 1 slice of bread
• ½ bagel
• ¾ cup or 175 ml hot cereal
• 30 grams of cold cereal
• ½ cup or 125 ml rice/pasta

Incorporate More Fruits and Veggies In Your Diet

Fresh fruits and vegetable are the best source of minerals, vitamins and other nutrients. Eat lots of green and orange vegetable and fruits as they are the best.

Some ways to include fruits and vegetables in your diet

• Try a new vegetable or fruit every week you haven’t eaten before
• Sprinkle some berries or cherries on your cereal
• Pack some fruit with your lunch
• Try to eat more salad your lunch and dinner
• Try to use more vegetable in place of meat

Make sure you eat 5-10 servings of vegetables and fruit every day.
A serving is:

• 1 medium size piece
• ½ cup or 125 ml(fresh, frozen or canned)
• ½ cup or 125 ml juice
• 1 cup or 250 ml salad

Use Dairy Products

Dairy products especially milk and yogurts are the best source of calcium. Try to take at least one glass of milk for strong bones and teeth.

• drink and eat your milk too - add it to soups, puddings or home baked goods
• make a dip with yogurt
• add cottage cheese to lasagna

Try to take 2-4 servings of milk products every day
A serving is made up of:

• 1 cup or 250 ml of milk
• 2 slices or 50g of cheese
• ¾ cup or 175 ml of yogurt

Proteins

Proteins are necessary for proper growth and energy. Meats and meat alternatives are best sources of proteins, iron and other necessary nutrients. You can have your choice from a variety of poultry, fish, beef, mutton and seafood which can be prepared in a variety of ways to suit your palate. You can also try bean, peas, lentils and other things to make your meals more nutritious.

For lean protein choices

• bake, broil, barbecue, or stir fry meat instead of deep frying
• try a meatless meal this week such as lentils and rice, quiche or omelets, bean salad with pita bread, or tofu burgers

You can have up to 2-3 servings every day.
A serving consists of:

• 50-100 grams meat, poultry or fish
• 1/3 - 2/3 can or 50-100 grams canned fish
• 1-2 eggs
• ½ -1 cup or 125-250 ml beans
• 1/3 cup or 100 grams tofu
• 2 Tbsp or 30 ml peanut butter

Control Your Fats

Fats and oils should be avoided in excess as they can cause harm in the long run. Thus, they should be used as little as possible. Olive is the best for usage as it cannot cause any harm.

Some tips on how to control your oil content

• Try the lower fat versions of salad dressing and mayonnaise
• Add a splash of herbed or flavored vinegar to salads
• Try mustard, chutney or salsa on sandwiches
• Use more herbs and spices to season your food

There are no recommended number of servings for fats and oils. Use them in moderation to add taste and enjoyment to your food.