| What Exactly Does “Healthy Diet” Mean? (Please Wait for Translation) |
| Friday, 02 September 2011 16:17 | |||
 Just About Everywhere, September 2011 — We get this all the time, when all we want are practical answers. Here, according to several specialists, are examples of agreement: Avoid trans-fatty acids; look for “NO TRANS” signs. Follow them. They used to be in there because they increased a product’s shelf life, but decreased yours. (read the labels). Consume some Omega-3 fatty acids every day, (“good”) fats. Three grams a day may reduce the risk of a sudden heart attack by 50-80%, lower triglycerides, reduce inflammation (as in arthritis) and may help prevent cancer. Eat fish – like salmon and halibut, or a fish or flaxseed oil capsule from which contaminants have been removed. Eat fewer “bad carbs” like sugar and white flour. They’re also low in fiber, so that’s two fouls thrown at you at once. You also get calories that don’t fill you up; the quick absorption and insulin jump causes you to gain weight. Eat more “good carbs” like fruits, veggies, legumes and unrefined grains like whole wheat flour and brown rice. Soy and soy protein are in this group. All are rich in fiber, bringing slow absorption, which fills you up before you take in too many calories. Calories count. Don’t just think “low fat vs. low carb”. We consume fewer calories by eating less, which explains why we can lose weight on any diet that restricts entire food categories and limits portion sizes – but then you get hungry and gain it back. Fat contains 9 calories per gram; protein and carbs have only 4 per gram. When you eat less fat, you consume fewer calories without having to eat less. So – eat less fat and fewer simple carbs. What you include in your diet is an as important as what you EXclude: There are at least 1,000 substances that help protect against diseases such as heart disease and cancer. With few exceptions, those protective substances can be found in good carbs such as fruits, veggies, whole grains and legumes. Soy is a legume. Lose weight in a way that enhances health rather than harms it. Smoking or taking potentially harmful stimulants can make you lose weight, but doing so certainly isn’t healthy. Energy balance is important. You lose weight when you burn more calories (exercise) than you consume. Simple as that, so… Exercise more. Simple changes in routine like climbing stairs, parking your car farther from your destination and walking – just walking – 30 minutes a day can make a difference. Small steps can lead to big strides, over time. Eat less red meat. Many disagree, but red meat is loaded with saturated fat and has been linked to increase the risk of disease. Moderation is the key. Begin by making moderate changes in your diet. To push down those cholesterol and weight numbers, gradually make the changes noted. Eat more chicken and fish, fresh vegetables, fruits and legumes. Experiment with some of the recipes you’ll find here. The degree of moderation depends on many factors, so always check with your physician if there’s a question. Talk to suppliers. Communicate! Encourage foodmakers and restaurants to make it more convenient (and more pleasurable) to eat more healthfully. Some have begun to make those changes without being asked. Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk, especially if you pay attention to what you’re eating. Believe us – it works. SOURCE; Several
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