Healthy Eating Guidelines For Maximum Health and Weight Loss
These healthy eating guidelines will help you lose weight, improve your health and boost your energy levels. They are commonly used healthy eating tips of the world's top health and nutrition experts.
In this article you will also get access to a healthy eating plan that uses these guidelines.
Healthy Eating Guidelines 1: Eat plenty of vegetables and fruit.
This is one recommendation from the government that is actually correct! Their promotion of the, '5 veg, 2 fruit' slogan is actually beneficial. This is a far cry from their previous nutritional recommendations which have been a downright abomination of good nutritional practices and healthy eating facts. A good example is their promotion and support of the USDA food pyramid.
Nevertheless, eating more vegetables and fruits, preferably organic if you can afford it, will go a long way in improving your health, energy and ultimately your weight loss efforts.
Plus, it is such an easy healthy eating tip to incorporate into your lifestyle. For example, you could have a sliced banana on your cereal, an apple with some nuts for your mid-morning snack, a small serve of sweet potato, broccoli and carrots with your Â½ chicken breast for lunch and some peas, corn and cauliflower with your dinner.
Obviously, this type of
healthy eating plan
does require some preparation but meal preparation really is a fat loss secret.
Healthy Eating Guidelines 2:
This certainly doesn't mean you have to cut them out altogether, you simply need to reduce your overall intake of them. Perhaps have one or two serves a day.
Reduce your intake of grain-based foods.
A good example is to have a 30 gram (1/2 cup) serve of cereal for breakfast in the morning and perhaps a small bread roll or Â½ cup of rice with dinner.
The fact is that the human body hasn't been well designed for consuming large amounts of grain-based foods. When you think about it, this makes sense. Agriculture has only been around for about 10,000 years and since the human body evolves extremely slowly, our bodies haven't yet adapted to eating large amounts of grain-based foods that we have been recommended to eat for the last 30+ years by governments and 'health' organisations alike.
To find out more about why this has occurred, visit:
USDA Food Pyramid History.
It is definitely best to stick with nature's own fruits and vegetables as your primary source of carbohydrate. Then if you get some carbohydrates from grain-based, preferably whole-grain, foods and an even smaller amount from dairy foods then that's okay.
Healthy Eating Guidelines 3:
Of course it is a universal belief that if you don't consume enough dairy foods in your diet you are more likely to suffer from osteoporosis later in life. This is a complete and utter lie that has been forced upon an uninformed public with the sole purpose of generating more sales of dairy products!
Reduce your intake of dairy foods.
There is absolutely no evidence whatsoever that consumption of dairy foods is beneficial in preventing osteoporosis. In fact, there may be some evidence suggesting the exact opposite!
Nevertheless, this doesn't mean you should cut out all dairy foods from your diet. All it means is that you don't need to make them an essential part of your diet even though we have been brain-washed over many years to believe it to be the case.
Let's face it, some people don't like the taste of soy milk in their coffee and they enjoy eating yoghurt, chocolate and ice-cream occasionally.
Therefore, simply include dairy foods in your diet as you see fit without making them an 'everyday food'.
When it comes to dairy it is interesting to note that no other animal on Earth drinks the milk of another animal or drinks milk past infancy. Why is it that humans do?
Healthy Eating Guidelines 4:
Fat has received a lot of bad press over the years and almost all of it has been unjustified.
Eat an adequate amount of 'good' fat.
The results of Ancell Key's 'research', which has now been proven to be incorrect, began a world-wide war against fat. Mind you, the food industry and governments were rubbing their hands together gleefully with the knowledge that the low-fat craze had begun and a tidal wave of low-fat foods would soon be flooding supermarket shelves and cupboards and pantries of homes around the world!
'Low fat', 'Lite', 'Light', 'Reduced fat' 'Fat free', etc. These labels on foods products are an almost essential marketing strategy if food producers want their products to sell.
Even now, after research has shown the benefits of fats and how even the much maligned saturated fat has beneficial effects in the body, people continue to read food labels of almost everything they buy to ensure they choose the least fat option.
Healthy Eating Guidelines 5:
Since protein provides the building blocks (amino acids) of the body, it makes sense that we consume a small amount every few hours throughout the day.
Eat a small amount of protein with every meal.
This is important because the human body is a dynamic structure which means it is constantly breaking down and building up tissues constantly. Of course, if the body isn't supplied with what it needs to build up tissues (protein), it goes into a negative nitrogen balance (catabolic state), which results in a loss of lean tissue, a drop in metabolic rate and even may result in an increase in appetite (protein has potent appetite-suppressing effects).
Overall, by incorporating these healthy eating facts into your daily habits and make them a permanent part of your lifestyle, you will be amazed at the positive impact they have on your health, well-being, energy and weight loss efforts.
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