Diet Tips

Image from diabetes.org

A balanced healthy diet does not always mean that you have to give up the foods that you love. It just requires you to decrease the amount of calories you take in a day. Although, restriction is sometimes necessary. Instead of eating 3 large meals a day, try to eat 5 smaller meals throughout the day, this is kick start your metabolism. There are three things you need to think about when starting a healthier diet. Balance, variety and moderation.

- Balance: The food pyramid above will give you a general idea of what a balanced diet should look like.

- Variety: Not all foods contain the same nutrients. So you will need to change up your diet plan so you get all the servings that are needed daily.

- Moderation: This step is key in changing your diet as a whole. Being on a diet does not mean that you have to give up all the foods that you love, as stated above. It means that you have to watch your intake of calories, and make sure you do not over eat.

Food suggestions

- Fresh fruits and vegetables, nuts, vegetables, whole grains, etc. These food groups contain a huge amount of nutrients so its necessary to try a variety so you get all the benefits of a balanced diet.

Avoid

- Soda, junk food (i.e. chips, cookies, etc), sugary or fatty foods.

Health Facts

A healthy diet also reduces the risk of:

* Heart attack and stroke. One study found that men and women who closely followed the U.S. Department of Agriculture (USDA) dietary guidelines had a 28% reduction in heart attack and a 14% risk reduction in stroke compared with those who did not follow the guidelines as well.

* High cholesterol. Reducing saturated and trans fats and cholesterol in your diet can lower your risk of high cholesterol and coronary artery disease (CAD). .

* High blood pressure. Eating plenty of fruits and vegetables (8 to 10 servings per day), following a low-fat diet, and eating low-fat dairy products (3 servings per day) can lower high blood pressure and reduce your risk of heart disease and stroke.

* Osteoporosis. Getting enough calcium will help protect you from osteoporosis. Calcium is found in dairy products and certain leafy, green vegetables and in many foods that are calcium-enriched.

* Spina bifida. Pregnant women should eat foods that contain folate or folic acid (such as leafy, green vegetables or folic acid-enriched grains) before and during pregnancy to help protect babies from this birth defect. Women of child-bearing age should consider taking a supplement containing 400 micrograms (0.4 mg) of folic acid per day.