Clarke's Article On Developing Healthy Eating Habits

No time like the present...

Healthy Eating Habits Start Young

Healthy eating habits start young

Learn to eat healthy - the earlier the better

Our Introduction To Developing Healthy Eating Habits

Clarke lets you know what you should be eating, and why. You may want to turn her article into a checklist.

Eating Habits - Now is the Time to Develop Healthy Ones
By: Anne Clarke

You have to decide WHAT you will begin to eat on a regular basis. You will need nutrition from all different kinds of foods. However, some foods should be eaten more often than other foods. A major key is to create the perfect balance that your body needs. Vitamins are essential to know about, one of the first steps to a healthier lifestyle is to start taking vitamin supplements – at least until you have set a regular diet for your self. Nonetheless, you should only re-consider whether or not to take vitamin pills under the advice of your doctor or nutritionist.

The great thing about taking vitamin supplements in pill form is that it is more beneficial for the body than nothing at all. However essential vitamins and minerals are more easily absorbed by the body through the consumption of foods than in any other form. So it is much more important to try and make it a habit to eat the foods that contain the nutrients you need when you alter your diet and lifestyle.

The following are some examples of certain foods, the nutrients in them and the options you have. Red meat, poultry, fish and beans are all high in proteins. Nuts and eggs also have a fair amount of protein in them. Currently experts are saying that a person should have two to three servings of proteins each day. Cooked beans are a good source of protein that will be lower in fat than other options (such as hamburgers) for protein servings.

The great thing about taking vitamin supplements in pill form is that it is more beneficial for the body than nothing at all. However essential vitamins and minerals are more easily absorbed by the body through the consumption of foods than in any other form. So it is much more important to try and make it a habit to eat the foods that contain the nutrients you need when you alter your diet and lifestyle.

The following are some examples of certain foods, the nutrients in them and the options you have. Red meat, poultry, fish and beans are all high in proteins. Nuts and eggs also have a fair amount of protein in them. Currently experts are saying that a person should have two to three servings of proteins each day. Cooked beans are a good source of protein that will be lower in fat than other options (such as hamburgers) for protein servings.

Some people prefer fish, eggs and even peanut butter for his or her regular protein source, so you should decide with your doctor or nutritionist what is best for you. Peanut butter is high in fat – but sometimes a great solution for a vegetarian as a source of protein essential for your overall health.

Dairy is another of the essential food groups – an excellent source of calcium as well as proteins. Many people say that you should have 2-4 servings of protein per day. Low-fat options include light or non-fat yogurt, cottage cheese, and skim milk. I have become skeptical of the amounts and portions of these food groups that are suggested that you eat, because they change all the time. Many people adhere to the pre-announced idea that clinical trials discovered that three servings of dairy (non-fat or full of fat) per day will help you lose weight. Well, the FDA has recently declared that this is not an accurate clinical fact, that the studies were incorrect and invalid. So, who knows, really? However, if your doctor recommends that you get more calcium in your diet – more dairy intake is a logical decision.

Then we have the produce group. Fruits and vegetables are full of vitamins very important for you. If you are trying to loose weight or eat less calories, virtually all fruits and vegetables are low in fat and low in calories. Vitamins, carbohydrates for energy, potassium and fiber are found in produce. For example: Yellow or orange vegetables such as pumpkin and squash contain lots and lots of vitamin A. Citrus fruits such as grapefruit, oranges, limes, and lemons are all, of course, high in vitamin C.

Vitamins are not strictly found in fruits and vegetables, of course, but this food group is unarguably the richest in essential vitamins. Vitamin A will help you maintain healthy skin as well as eyes, bones hair and teeth. If you want smooth skin or suffer from problems with eyesight. Foods with a large amount of Beta Carotene will help you lower the possibility of getting lung cancer and oral cancer. Beta-carotene is an antioxidant transforming into Vitamin A in the body. A deficiency of Vitamin A you can develop skin problems, dental problems, and make you susceptible to infections.

Vitamin D provides more health for your bones, teeth, ability to absorb calcium, as well as muscle strength. Vitamin D helps your body absorb and properly metabolize calcium and phosphorus. The problems that can occur from a lack of the necessary vitamin D in your body can be very bad. Weakness in the muscles, tooth decay, and the softening of your bones are three examples of problems that can manifest with a lack of proper vitamin D.

Vitamin E is an antioxidant as well, it actually prevents, or slows, cellular aging. Vitamin E supplies oxygen to the blood. Without enough vitamin E you may feel more fatigued, your cells may receive less nourishment than they require, and your red blood cells may not be well–protected. Worst case scenario, you can rupture red blood cells.

Ascorbic Acid, otherwise known as Vitamin C prevents scurvy, helps prevent colds, helps your body more adequately absorb iron, and builds resistance to infection. Vitamin C is also good for absorbing iron as affectively as possible. You can suffer bleeding gums, tooth decay, anemia, general muscle weakness, swelling in the joints, and bruises.

Thiamine (one of the B vitamins) specifically, B1, among other things, functions to generate energy. Vitamin B1 also normalizes the function of someone’s nervous system, and helps you digest carbohydrates. The lack of B1 can lead to loss of appetite, weakness, irritability, pain, aching and depression. All of the B vitamins are important for several functions, however. Riboflavin (or, Vitamin B2) aids metabolism, formation of red blood cells, and more. Without vitamin B2 you can get oily skin, itchy or fatigued eyes, sores and more. Vitamin B12 is the vitamin also known as Cobalamin. Vitamin B12 can prevent anemia, it is essential for a healthy nervous system. Vitamin B12 also synthesizes genetic materials. The serious risks of not taking Vitamin B12 are pernicious anemia, growth failure and, in some cases, depression. Foods with the B Vitamins mentioned are grains, oatmeal, legumes, beans, potatoes, fish, liver, meat, eggs, nuts, and dairy.

Grains are another food group – these are the foods which contain complex carbohydrates essential for your body function. Grains provide B vitamins and fiber; they will boost your energy and help you remain active. These are also the foods that many people currently refuse more often than they should. But despite what they say, you should live an active life and eat foods such as bread, rice pasta and cereals. Grains can even be good for your heart, so grains are smart foods – not to be overly avoided.

The final food group is that which consists of sugars, fats and oils. Consume fats and oils sparingly, of course, but they are still important. These include butter, oil, sour cream, regular (not diet) sodas, candies, ice cream, and anything else that is loaded with calories. The problem with the suggested servings of amounts of foods from the four basic food groups is that they are inconsistent. But eating the wrong way could be horrible – causing inadequate nutrition and even serious illness.

Anne Clarke writes numerous articles for websites on gardening, parenting, fashion, and home decor. Her background includes teaching, gardening, and fashion.

For more of her articles on fitness, please visit americanfitness.net, supplier of high quality Cardio Equipmentand Recumbent Exercise Bikes.

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