SIMPLE NUTRITION TIPS

The food industry is in business to make money, not to make you healthy. According to the Dietary Guidelines for Americans, one-third of the American population is overweight, and it is not from eating fresh fruits and vegetables. Take heed and know what you are eating. By following just a few simple nutrition tips, you can turn the table on obesity, disease and misinformation.

Buy Healthy Foods
The best way to eat healthy is to avoid buying and having unhealthy foods in your kitchen. Stock your refrigerator with healthy, whole foods, such as fruits, vegetables, yogurt, peanut butter and hummus, to name a few. Stock your shelves with beans, whole-grain bread, brown rice, whole-grain crackers and nuts. A simple nutrition tip is to look for foods that are low in calories, fat, sodium and sugars and high in fiber and protein.

Try Five Instead of Three
By changing the way you traditionally eat meals, you can keep your body functioning at peak performance. By eating five small meals a day instead of three large meals, you can keep your blood sugar level, avoiding those midday energy crashes. Add protein, complex carbohydrates and a small amount of polyunsaturated or monounsaturated fat to each meal. If you can't fit those two extra meals into your hectic schedule, then replace them with a healthy snack. Try peanut butter and thinly sliced strawberries on whole-grain bread. Hummus on whole-grain crackers and an apple, banana or orange is also a great midday snack.

Avoid Deep-Fried Foods
Deep-fried foods can have a negative impact on your body, particularly your heart, as these fats can cause fatty deposits in your body's vascular system, which impede blood flow. Numerous fast-food restaurants use and reuse hydrogenated vegetable oils. This oil, as well as partially hydrogenated oil, is essentially trans fat, which is detrimental to your health. According to the new Dietary Guidelines for Americans 2010, consuming trans fatty acids has a negative impact on your cholesterol level, which increases your risk of cardiovascular disease. Opt for the salad; it's a much better choice, and it won't clog your arteries.

Nutrition Facts Label
Before buying any food product, read the label. The Nutrition Facts label will tell you how many calories, how much fat and sodium and how many grams of carbohydrates, fiber, sugars and protein are in a single serving. Keep in mind that food manufacturers are required to list this information so that you, as the consumer, can make an educated decision on what you decide to put into your body. Know the facts by learning how to read the Nutrition Facts label.

Source: http://www.livestrong.com/article/380907-simple-nutrition-tips/

BASIC NUTRITION TIPS

Developing a satisfying and healthy diet can begin with basic nutrition tips. Good nutrition is vital for feeling energetic and preventing diseases such as diabetes, cancer, heart disease and depression, according to Helpguide.org. Choosing to eat a healthy diet involves small steps and gradual change, and the complete elimination of enjoyable foods is not required.

The Food Pyramid
The Department of Nutrition of the Harvard School of Public Health recommends following the principles of the U.S. Department of Agriculture's food pyramid to ensure good nutrition. Whole grains, fruits and vegetables and healthy fats and oils should make up the majority of the diet, according to the pyramid. Adequate protein is essential, as are protein-rich foods such as fish, eggs, nuts, tofu and beans. Dairy products are recommended, but limited to two servings per day. Use foods such as refined grains, including white flour, pasta, bread and potatoes, sparingly, along with red meat, butter, sweets, sugary drinks and salt.

Omega-3 Fatty Acids
Omega-3 fatty acids, essential nutrients found in fish and fish oil supplements, are believed to prevent heart disease. The American Heart Association, or AHA, recommends at least two 3.5-oz. servings of fatty fish such as salmon, sardines, lake trout or herring per week, or using a supplement instead. Some fish contain toxic substances such as mercury, dioxins and other contaminants. Avoid large predatory fish, including shark, swordfish and king mackerel. Eating a variety of fish may help to avoid toxins. Do not take more than 3 grams of omega-3 fatty acids unless under a doctor's care, the AHA says.

Fruits and Vegetables
The majority of Americans do not consume the amount of fruits and vegetables recommended for good health. Adequate fruits and vegetables in the diet play an important role in weight control and in preventing heart disease, diabetes, stroke and certain types of cancer, according to the Centers for Disease Control and Prevention. At least five servings of fruit and vegetables per day are recommended.

Vitamin D
A vitamin D supplement is recommended for most people, according to the USDA's food pyramid. Many Americans are deficient in this vital nutrient that not only creates and maintains healthy bones, but may also assist healthy functioning of the brain, heart, immune system and muscles. Research shows adequate intake of vitamin D may help to prevent cancers of the breast, prostate and colon; heart disease; multiple sclerosis; arthritis; and diabetes. Consuming an adequate intake of vitamin D without supplementation is seldom possible, according to an article in the "New York Times" in July 2010. Supplementation with 1,000 or 2,000 IU per day is recommended.

Source: http://www.livestrong.com/article/257473-basic-nutrition-tips/