Eating healthy means eating from the five (5) food groups which are, Dairy - (milk, cheese, butter etc.), Meat - (fish, poultry), Grains - (nuts, seeds), Fruits and Vegetables , on a daily basis. These foods all contain one (1) or more of the nutrients our bodies need, which are, fats, carbohydrates, proteins, vitamins and minerals. The basic recommended servings per group are: Milk 2-3 servings, Meats 2-3 servings, Grains 6-11 servings, Fruits 2-4 servings and Vegetables 3-5 servings, per day. However, on Thursday, June 2nd, 2011, a new version of the old food pyramid based on the USDA 2010 Dietary Guidelines was unveiled by First Lady Michelle Obama called simply MyPlate. It is in the form of a plate which is divided into four sections with a portion to the side, all representing what a balanced meal should look like. According to MyPlate, vegetables and grains should be in the majority and the same portions, while fruits and protein should be a little less and eaten in the same portions. Dairy which is represented by a cup to the side of the plate should be eaten in the least of all portions. This new MyPlate is very attractive and is designed to get more vegetables in the diet in contrast to the old MyFoodPyramid which had vegetables at approximately half of what this new MyPlate vegetable portion is. Although this MyPlate is the basic recommended portions per food group, it is important that you speak with your doctor or dietitian (especially if you have specific health problems) about helping you decide on a food plan that is well balanced and suitable for you. You are unique and individual and as such, you may require more of certain foods and less of others, depending on your current health status and how active you are, amongst other things.
In order to have a complete meal you must have vegetables. For those of us who do not like the different taste of a variety of vegetables, juicing them or using them to make smoothies will eliminate the prolonged taste of constantly chewing on them, while giving our body the essential nutrients. I love to eat some vegetables but I have to admit, I cannot get excited about some and since all vegetables do not have the same nutrients, I try to include them all in my diets. For a tastier experience with vegetables, I use them in combination with fruits to make my smoothies. This way my taste buds stay happy, while my body gets the precious nutrients it needs. This Raw Food Transition Program shown below includes a smoothie recipe book consisting of 100 delicious and nutritious smoothie recipes. It is the 4th component in the healthy eating transitioning, which helped me accomplish my goals of including any and all vegetables in my diets. For under sixty dollars - best investment I have ever made!
| Healthy and Delicious Smoothie Recipes
For many of us, it can be very difficult to stay away from super unhealthy foods and junky snacks even though we know they are bad for our health. It is so much easier to order fast foods; they are cheaper, and easily accessible. The good news is if you are reading this right now, you can change all that unhealthy habit starting now. The key is to try and quit them gradually and not all at once. You can start by eliminating the French fries and replacing it with carrots; then you can stop ordering fried chicken and start baking your own chicken; and later throw out the bags of unhealthy chips, and fill up on some grapes and apples to munch on. These are a few simple yet powerful ways you can start improving your health. Take it one step at a time and be patient, as you allow yourself to make the transition from unhealthy to healthy habits in your long-term commitment to a healthier you.
Because of the way our foods are handled (grown and reared with insecticides, and pesticides etc. sprayed on fruits and vegetables, and antibiotics and hormones injected in animals), they are not as pure and natural and have lost a lot of their nutrients. Therefore, in order for us to get enough of the essential nutrients needed for our growth and development, we need to supplement our diets on a daily basis, with natural vitamins and minerals. However, you need to make sure you are ‘supplementing’ your diets with natural vitamins and minerals, and not substituting these foods for supplements. The best and safest way to nourish your body with vitamins and minerals is to get them from whole, natural foods. So, most importantly, be sure to allow your vitamin and mineral supplements to do just that - supplement your diet.
For a pleasant eating experience see dining etiquette.
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