Having a proper balanced diet will
help you feel good about yourself and help improve your overall health.
Maintaining a balanced diet includes making a lifestyle change by
eliminating bad foods from your daily intake and replacing them with the
government recommended amount of fruits, grains, protein, dairy and
vegetables. Learning how to identify, grow and purchase foods that are
healthy for you can help you take steps toward living a long, healthy
life.
Guidelines
MyPyramid.gov,
developed by the United States Department of Agriculture, establishes a
set of dietary guidelines for Americans to follow to stay healthy. The
MyPyramid program urges that you make sure your daily diet includes only
a small amount of cholesterol, sodium, sugar, saturated and trans-fat
choices.
Switching out processed foods or high-fat foods for lean meats, fish, eggs, nuts and poultry will help reduce the amount of high-fat food intake. For a properly balanced diet, focus on whole grains, fresh vegetables, fruit and low-fat dairy products.
Switching out processed foods or high-fat foods for lean meats, fish, eggs, nuts and poultry will help reduce the amount of high-fat food intake. For a properly balanced diet, focus on whole grains, fresh vegetables, fruit and low-fat dairy products.
Daily Calories
To
follow a balanced diet, you need to learn how to establish a menu that
you can live with on a daily basis. The USDA notes that the average man
between the ages of 31 and 50 should consume approximately 2,200
calories per day and a woman of average height and weight should consume
around 1,800 calories while eating three to five small meals throughout
the day.
The USDA recommends adults choose foods from each of the six food groups: vegetables, grains, milk, fruit, meat and beans, and oils. Daily consumption ranges between 2 to 3 cups for vegetables, 5 to 8 ounces for grains, 3 cups for milk, 1 1/2 to 2 cups for fruit, 5 to 6 1/2 ounces from the meat and beans group, and 5 to 7 tsps. of oil.
The USDA recommends adults choose foods from each of the six food groups: vegetables, grains, milk, fruit, meat and beans, and oils. Daily consumption ranges between 2 to 3 cups for vegetables, 5 to 8 ounces for grains, 3 cups for milk, 1 1/2 to 2 cups for fruit, 5 to 6 1/2 ounces from the meat and beans group, and 5 to 7 tsps. of oil.
Health Benefits
The
Children, Youth and Women's Health Service states that there are
several benefits to healthy eating. This includes maintaining proper
body weight, increasing your energy levels and allowing your brain to
function properly. Eating a proper balanced diet can also help you
reduce your risk for developing heart disease and diabetes.
Lifestyle Change
Along
with eating the right foods, you also need to make a lifestyle change.
Because many fad diets don't work, changing your lifestyle by making
healthier food choices makes it easier to be healthy by not depriving
yourself.
The American Psychological Association suggests making lifestyle changes you can live with. Losing weight and seeing results with lower cholesterol and blood sugar levels is not something that can happen overnight. Avoid junk food and high-fat, processed food that contains empty calories and preservatives.
The American Psychological Association suggests making lifestyle changes you can live with. Losing weight and seeing results with lower cholesterol and blood sugar levels is not something that can happen overnight. Avoid junk food and high-fat, processed food that contains empty calories and preservatives.
Tips
When
following a proper balanced diet, you will run into temptation and
challenges along the way. Reiterating healthy eating tips helps you stay
on track and remain focused, according to HelpGuide.org.
Stay in tune with your body and ask yourself if you really are hungry before you pick up a snack. Make sure to always eat breakfast and eat smaller meal portions throughout the day rather than three large meals and no snacks. Avoid eating in front of the television or computer, as this may allow you to overeat or lose focus regarding portion control. Model your healthy eating habits by sharing with your friends and family how you are making a lifestyle change and how they can too.
Stay in tune with your body and ask yourself if you really are hungry before you pick up a snack. Make sure to always eat breakfast and eat smaller meal portions throughout the day rather than three large meals and no snacks. Avoid eating in front of the television or computer, as this may allow you to overeat or lose focus regarding portion control. Model your healthy eating habits by sharing with your friends and family how you are making a lifestyle change and how they can too.
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