www.PartnersForYourHealth.com Healthy Eating Guide: 5 Steps to Eating Healthy 5 Steps To Eating Healthy Healthy eating does not only involve choosing the right kinds of food; it also requires you to eat the right amount of each kind of food. Knowing the appropriate amounts of food to consume can help you maintain a balanced diet and prevent overeating, and it is especially important if you are trying to lose weight. Healthy Eating Guide:
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5 5 Steps Steps to To Eating Eating Healthy Healthy of food to consume can help you maintain a balanced diet and prevent ... choose foods that ... Heart Healthiest Vegetables To Include
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www.PartnersForYourHealth.com
Healthy Eating Guide:
5 Steps to
Eating Healthy
5 Steps
To Eating Healthy
Healthy eating does not only involve choosing the right kinds of food; it also requires you to eat the right amount of each kind of food. Knowing the appropriate
amounts of food to consume can help you maintain a balanced diet and prevent overeating, and it is especially important if you are trying to lose weight.
Healthy Eating Guide:
Step1
Shop SmartThe first step to eating healthy is to buy groceries that will benefit your health. When you
are shopping at the supermarket, you may be overwhelmed by the endless choices of food
surrounding you. With so many different types of food available, it can be difficult for you to
know which ones are good for your health. Reading nutrition labels on the food products you
wish to purchase will help you choose products that are good for your heart and overall health.
Here are some tips to make sure the food you buy is as heart healthy as it can be:
• Focus on the serving size, calories and the calories per serving.
• Check the first three ingredients to determine if the product seems healthful and within your calorie budget.
• Choose organic over natural. The term “natural” or “all natural” has no definition, so manufacturers can use it as they wish. There is no indication that a food product is nutritious just because these terms are on the package.
• Read the label for saturated fat, sugars and sodium, and try to choose products that minimize these negative nutrients.
• If you purchase a food that appears to be a single serving, be sure to check the Nutrition Facts Label to see how many servings the manufacturer says the package contains.
• To ensure that you’re buying a product that contains a significant amount of whole grain, choose one that has whole wheat, oats or another whole grain as the first ingredient.
• If there’s more than 10 to 12 grams of sugar (high fructose or otherwise) per serving, make it a special-occasion food or beverage.
5 things to be concious of when reading a food label.
For a 2,000 Calorie Diet:• 40 calories per serving is considered low;• 100 calories per serving is considered moderate; and• 400 calories or more per serving is considered high
Serving Size.The amount of food that
can be eaten at one time by an adult. The remaining
information on the label is based on the individual
serving size.
Nutrients to Limit. Limit your intake of items towards the top of the nutrient list, including total fat, saturated fat, cholesterol and sodium. Your total fat should be no more than 56-78 grams a day. This includes no more than 16 grams of saturated fat, less than two grams of trans fat and less than 300 mg cholesterol for a 2,000 calorie a day diet.
% Daily Value.Tells you how much a serving
of food contributes to your overall intake of nutrients listed
on the label. This is based on a 2,000 calorie per day diet. If it is your goal to consume
less of a specific nutrient (fat, cholesterol,) choose foods that have a 5 percent or less % DV.
If you want to consume more of a nutrient (such as fiber or vitamins), seek foods with a
higher % DV. Aim for 20 percent or more.
Nutrients to Eat More of. Make sure you get
100 percent of the fiber, vitamins and other nutrients
you need every day.
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Calories.The total number of calories and the total amount of calories from fat per serving. To determine if your serving is high in fat, divide your calories from fat into your calories and multiply by 100. You will come up with a percentage. If this number is less than 30%, it is relatively low in fat.
Step2
If you want to live a healthy life, it is a good idea to take your mom’s advice to heart & eat
your veggies! Vegetables contain high levels of vitamins, minerals and other nutrients that
can strengthen and protect your heart from heart-related illnesses.
Here Are The Top 10 Heart Healthiest Vegetables To Include In Your Diet: