Weekly Summaries

Healthy Eating

Healthy Eating, What Do I Need To Know? Issue – # 106/2

posted by: Joe Vargas Monday 04/14/2014

Eating Essentials For Healthy Living

What with so many folks, including me, constantly offering gentle reminders about what not to eat, I wanted to share a little insight as to what you should be consuming and in what quatities. This helpful information comes to us by way of healthline.com, hope you find it helpful and that you can put it to some use:

Healthy Eating

Food is essential to life. If we did not have fresh water to hydrate us and food to nourish us, we couldn’t make it through. The quality and amount of the food we consume substantially impacts our health, energy levels, and perhaps even how long we live. Deciding to put nutritious food into your body can be one of the very best and healthiest choices you make.
Exactly What To Eat

Too much of the focus in nutrition is on exactly what not to eat and exactly how “bad” everything is for you. Instead of dwelling on exactly what you can’t consume, let’s focus on exactly what is healthful and good to consume. In truth, unless you are allergic to a particular food, absolutely nothing is off-limits. French french fries, cheese, chocolate– it’s all permitted! What matters for your wellness is how much (portion) and exactly how frequently (frequency) you are eating each food.

To make it simple, every day we must concentrate on consuming a balance of items from each food group. You can use My Plate as a guide about just how much you need to consume for your size from each food group: fruits, veggies, grains, milk, meat and beans, and oils.


It’s basic: If you consume more calories than you burn, you will put on weight gradually. If you burn more than you eat, you will lose weight gradually. Nonetheless, for most of people the most challenging part of a healthful diet is stabilizing the variety of calories they consume with the number of calories they burn every day.

Control is the most important part of keeping a healthy weight and avoiding weight gain. Knowing specifically how many calories an individual requires is an inexact science and depends on lots of factors such as:.

Metabolic rate.
Activity level.
Body weight.
Body composition (fat vs. muscle).
Preserving a healthy body weight is one of the most vital factors in preventing conditions such as heart disease, diabetes, and many cancers.

The Right Nutrients

All calories in the food we consume are made up of a combination of just four things:.

Carbohydrates, protein, and fat are necessary nutrients called macronutrients. The Institute of Medicine (IOM) advises the following array of distribution for day-to-day calorie consumption:.

45 % -65 % from carbohydrates.
10 % -35 % from protein.
10 % -35 % from fat.
In addition to macronutrients, there are trace elements that we require each day. This consists of the minerals and vitamins that are important to keeping our bodies functioning and avoiding deficiency conditions and diseases.

With the right mix of foods in the right parts eaten at the right times, you can combat condition and have the energy you need to finish any job on your list!



I need to really emphasize the importance of that last part of the article, the part about micronutients, you cannot overstate the importance of micronutrients and also the phytonutrients that come with consuming a healthy diet of fruits and vegetables. Raw fresh food in all the colors of the rainbow, just eat them, your body will thank you.

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Author: Joe Vargas


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