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Healthy Eating

Why is healthy eating important?

Good health is linked to a good diet. Managing your weight properly and getting the right balance of food types will improve your overall feeling of well-being, while reducing the risk of developing illness and diseases.

Healthy eating is about eating food that makes you feel great, have more energy, and keeps yourself as healthy as possible. Healthy eating can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes.

In terms of health and weight management, we promote eating plenty of vegetables, whole grains and fruits. Fish and beans should also be included in your weekly diet. We also recommend eating foods that are high in complex carbohydrates, fiber, vitamins and minerals, lean sources of protein, low in saturated fat, and free of cholesterol.

One of the biggest myths about eating is that all types of fats are bad. Actually, we need little bit of fat in our diet. Healthy fats are called unsaturated fats, such as olive oil, nuts, and canola oil. You should stay away from saturated fats in foods such as high-fat meats, high-fat dairy products (cheese, butter, ice cream, pastry), and fast foods. Totally avoid food and snacks that contain trans fat. It doesn't mean never eat these things, but try to avoid them when possible, and only eat them in moderation.

It is the amount or the volume of food that determines how much we eat, and that is independent of calories. Try switching to foods that are bulkier, and have more volume but are lower in calories. You will still get enough to eat, but it will lower your overall calorie intake. For example, there is the same amount of calories in one-third of a stick of butter as in eleven heads of lettuce. There is the same amount of calories in a one pound hamburger, has in thirty-five cups of green beans.

One trick is to discover a wide variety of healthy, delicious foods that you like and fits into your budget, lifestyle and time. I like to make soymilk smoothie with strawberries, blueberries and bananas. Smoothies are healthy, easy to make and taste good! I also like to make salads that might include beans, (steamed) vegetables (served at room temperature), cranberries, tortilla chips mixed in with olive oil and balsamic vinegar. Everyone's taste is different so discover the healthy food that works best for you.

The most important thing is to avoid getting foods that you should not be eating. Avoid going grocery shopping when you're hungry so that you will able to avoid craving high-fat foods. Also, try to eat only in the dining room and kitchen, and not in the rest of the house.

It is very important to use mindfulness while eating. You should always be in the moment when you're eating. Slow down and enjoy what you eat, instead of stuffing in those calories while you're watching TV.

Mindful eating is thinking about what you are eating and how you are eating it, instead of just eating without thinking about what you are doing. Mindless eating is when you have a bite and still are already putting the next bite in your mouth without pausing. Try to slow down while you are eating. Take the first four or five bites slowly, savoring each bite. Eating is about feeling the food in your mouth and enjoying each bite slowly, before starting the next bite. Create a space between each bite by taking a deep breath or two. Remember, food nurtures the body and the mind.

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