February 25, 2013
Dr. Gary Lucht
Eating healthily is described as a struggle, and people often think they have to give up all their favorite foods in order to be healthy. Visualizing foods as bad or unhealthy is not the goal. It is natural to want unhealthy foods, but by reducing portion sizes the craving for those foods becomes less and less. Moderation is the key in a healthy diet, feeding the body a balance of fats, carbs, proteins, and other essential nourishments in order to function correctly. A sensible diet is primarily about feeling good, having more energy, and maintaining a healthy body, all of which can be accomplished by learning some basic fundamentals of nutrition, improving eating habits, learning how to create and sustain a hearty diet.
Eating habits are developed during adolescence, and modifying them can be difficult but not impossible. Begin with small changes in your diet and work up to large one; focus on finding favorite foods and easy recipes that incorporate fresh ingredients. Eating fresh foods taste better and provide more nutrition than packaged or processed foods. As time goes by, continue to add healthier choices to a diet plan. Eating habits can be improved and it is important to think of food as nourishment and fuel. A car does not function with out fuel or the proper lubricants, and neither does the human body. Give yourself sufficient time to chew and enjoy meals, allow your taste buds the opportunity to savoir each bite. During meals stop eating before feeling full; it takes the brain a few minutes before acknowledging the sense of fullness (Paul, 2012).
A metabolism rate is a measurement that shows how much calories a body uses throughout basic functions, such as breathing, regulating a heart, and keep a body temperature normal. (Gold, 2013) Almost like a car in idle, some cars use more fuel or “calories” then other cars. You want to be that V8 engine and use more calories when in idle. Eating breakfast and small meals throughout the day will ignite your metabolism. Studies have shows that eating breakfast wakes up your metabolism, because your metabolism slow down when you sleep and does not reeve up again in till you eat, your bodies calorie burner is operating at a slower rate, turning your body in to a V4 engine. Eating small meals rather than large meals help keep your metabolism going at all times, it also keep you filling full through the day. These techniques will prevent the body from over eating.
Fruits and vegetables make up a great part of trying to maintain a healthy diet; fruits and veggies are low in calories, filled with vitamins, minerals, and antioxidants. Fruits and veggies are delicious, nourishing, and provide many immunity boosts (Paul, 2012).
Choosing healthy carbohydrates and fiber sources. Whole grains are rich in phytochemicals, antioxidants, and sources of dietary fiber, which helps to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown that people who eat more whole grains tend to have a healthier heart because whole gains contain fiber that reduces cholesterol in the blood (John, 2011). Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients (John, 2011). Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy. Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. The American Heart Association (2011) suggests 6-8 serving of whole gains per day.
Make sure you're really getting whole grains. Be aware that the