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Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 – 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don’t forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn’t splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won’t ruin your diet. Try to balance your calories over a few days and don’t just look at one meal or day.

The Healthiest Foods You Can Get

The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes. A single apricot contains 17 calories, 0 fat, and one gram of fiber. You can eat them dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure. Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomaton contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli
Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta- carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto beans
A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, o fat, and 0 fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.

Nutrition For The Elderly

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition. During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren’t very active anymore.

There are many factors which hinder an elderly person’s health. The information below will help you to lead a healthy life – no matter how old you may be.

Water
Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won’t feel thirsty, while other times it’s too much work to pour a glass a water. With this in mind, it’s recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein
At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty, and fish.

Carbs and fiber
Carbohydrates are the main source of energy for the entire body. You can find carbs in bread, cereals, pasta, and other grain products. A diet that’s high in fiber and water will help to prevent constipation as well.

Fat
Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats, low fat dairy products, and food preperation methods that don’t include frying.

Iron
For the elderly, iron deficiency can be seen with those who aren’t eating much. Good sources for iron include lean red meats or breakfast cereals.

Zinc
Zinc intake is normally with the elderly, and to make matters worse, it’s not absorbed very well either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium
Calcium is one ingredient that most elderly folks simply aren’t getting enough of. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12
In order to absorb the benefits of B12, the intrinsic facotr must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals should try to stay active and strive for a well balanced diet. Even though the aged body isn’t the same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

Nine Facts About Fiber

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need. Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously.

To help you fuel your health with fiber, here are 10 facts to help.

  1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of years, fiber has been used to stop constipation.
  2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer
  3. Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.
  4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best sources are whole grains and concentrated grain products.
  5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.
  6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water. With your diet of fiber, you’ll need eight or more glasses of water every day.
  7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren’t just in the skin or in the peel.
  8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.
  9. Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do. All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip. Fiber can serve many different purposes, which were covered above. If you aren’t getting enough fiber in your diet – you should do something about now instead of waiting until it is too late.

Tips For Healthy Eating

Healthy eating is a way of balancing the food you eat to keep your body in great health. With healthy eating, you’ll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight.

Below, you’ll find tips designed to help you with healthy eating.

1. Don’t skip any meals

Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you’re more than likely to choose foods that aren’t very good for you.

If you are eating away from home, take food with you or know where you can buy healthy food from.

2. Learn about how to prepare foods

Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it.

3. Avoid a lot of sugar

Drinks that contain sugar are a major source of empty energy. What this means, is that the drinks contain a lot of energy that your body may not need, and it doesn’t contain any vitamins or minerals. If you plan to drink sugary drinks, don’t go overboard – limit yourself to 1 a day.

4. Avoid thinking about diets

There are no good food nor any bad foods. All food can be a part of a healthy diet, when eaten in moderation. You don’t need to buy any low carb, fat free, or even diet foods, as these foods normally have lots of other added ingredients to replaces the carbohydrates or fat.

A Global Solution To The Healthy Eating Question

Many people feel that the problem with healthy eating is simply that it is not interesting enough – while salads and vegetables are all well and good, there is little sparkle to them. And while this is a view that is easy to sympathise with, the honest truth is that there are plenty of interesting options if you know where to look. Sometimes all you need is something a little bit different.

Geography, weirdly, is something that has a bearing on typical diets. In many western countries, the climate is cold and rainy, and we are conditioned to eat heavier foods that are not so easily digested – we are expected to have a little more “meat on our bones”. And so conversely, trying cuisine from a hotter climate might be the key.

India, for example, is a country where the weather is invariably hot, and spice is a major ingredient in the cuisine of that country. Partly this is because it grows there and is easily affordable, and additionally spice in a diet makes it more readily digestible and doesn’t add fat. Good Indian food is a very worthwhile option in a healthy diet.

Of course, any food if eaten to excess will cause you to gain weight. But mixing up your diet to give it an international flavor will keep things interesting, give you a range of nutrients which will be good to your body and will get you thinking about food in a different way – which will be beneficial in the long run.

Eating Disorders – The Horrifying Truth

Although it is generally accepted that the only truly reliable way to avoid weight gain is to eat healthily and exercise, the truth is that for many people, this seems like a hell of a grind. It takes a lot of effort, and it can be a while before you see substantial results from it – so taking a short cut becomes more attractive.

The most disturbing “alternative” to eating healthily is eating disorders. Most commonly, anorexia is chosen by people who feel that healthy eating still has too many calories involved. Although associated primarily with teenage girls and young women, anorexia is not limited to that section of society.

Bulimia, a disorder from the same family as anorexia, is becoming more and more common. Bulimia sufferers will eat where anorexics starve themselves, and will often binge to the point where they are uncomfortably full before inducing vomiting to ensure that food is not digested. While both anorexia and bulimia do allow sufferers to lose weight and keep it off, they carry very real dangers.

Although being slim is considered to be the glittering prize by many, it is at a price. If you are not eating the right nutrients, or are purging them through vomiting, it is impossible to keep clear, healthy skin and hair, and your energy levels will go through the floor. It is also unlikely that anorexics or bulimia sufferers will get to a point where they feel thin enough, and many can go to the point of killing themselves through malnutrition.

Can Food Be Healthy And Fast?

Fast food is, and will no doubt continue to be, one of the most secure industries in the world. The simple truth of the matter is that sometimes, we look for the quickest option when we are on the move. So it does not appear that fast food will disappear from the high street any time soon. From a healthy eating point of view, the question has to be whether we turn a blind eye to it or find healthy fast food. Does healthy fast food even exist, though?

Well, if fast food is a secure industry, then healthy eating is one that compares with it. While many of us need to eat on the move, there are certainly enough people around who don’t want to compromise on their healthy eating plan. There are options for healthy fast food, even if we tend not to define it as such.

The best fast and healthy option for many of us is a sandwich. Certainly, the number of sandwich chains around the country is testament to how much people enjoy a good sandwich, and the advantage is that sandwiches are readily customizable. Admittedly, not all sandwiches are healthy, but it is up to you how you have them. A chicken salad sandwich on wholemeal with no mayo is certainly healthier than a burger and fries – and the level of variation compared to burgers means that it is a choice that need not get boring. Most sandwich shops also do wraps, pasta salads and other variations too.

Healthy Eating Isn’t All About Physical Benefits

The importance of eating healthily is known to us all. Without the right diet, it is hard to live the life we would all like to, keeping energy levels high and being able to do the things we enjoy. However, it is not all about the physical benefits of a healthy diet. Eating the right things can have a beneficial effect on your mental well-being too.

The truth is that mental health and physical health are interconnected. If you are eating too little, or too much of the wrong thing, then you are going to suffer mentally for it as well as physically. Your brain requires nourishment every bit as much as your body, and a lack of protein in your diet can result in the onset or aggravation of depression.

If you suffer from depression, then one of the main negative effects of the illness is a lack of energy, a situation which affects your ability to fight the condition. Eating the right things is important, and while often depression sufferers will feel that they do not want to eat at all it is important that they make the effort. Rather than eating “comfort food” – which is rarely very comforting – getting some fresh fruit and veg, as well as carbohydrates from pasta or potatoes can help.

Drinking plenty of fluid is also important for mental health. Ideally, five glasses or more of water a day will prevent you from becoming dehydrated and depriving your body and mind of the fuel that is so important. Having the energy and the sharpness to send the symptoms of depression packing is essential, and your diet will play a big part in this.