11 Steps for Good Nutrition

Here are 11 basic steps for good nutrition:

1. Eat Frequently 11 steps to balanced nutrition

Eating five or even six smaller portioned meals a day – as opposed to three larger meals a day – will actually help you consume fewer calories and you will not be as hungry each time you eat so you won’t be as prone to over eat. This can be very helpful if you are feeling stressed. Eating frequently helps maintain your blood sugar level thus helping to avoid hypoglycemic symptoms. It has been found that by eating five or six meals throughout the day we tend to vary our diet more thus making it more likely to get the proper amount of vitamins, minerals, proteins, carbs and fats that are essential for optimum health in people of all ages and genders.

2. Eat a Balanced Diet

This means eating a variety of foods: fruit, vegetables (all colors – green, red, yellow and orange – even white such as onions and garlic).

3. Maintain an Ideal or Close to Ideal Weight

My opinion is don’t go crazy. We know that obesity has been linked to high blood pressure, high levels of blood fats and cholesterol, and type2 diabetes. These particular conditions are seen as the cause – in many cases – of heart attack and stroke. Eating a healthy diet and doing a moderate amount of exercise should help in this area. See ’15 healthy weight loss tips’.

4. Choose good Fats

There are four kinds of fat (an essential nutrient). Trans fats and saturated fats are the bad guys. Polyunsaturated fats and monounsaturated fats are the good guys. The good guy fats play a very large part in assisting mood management, mental alertness, fighting fatigue, and even the controlling of weight. You need a certain amount of fat in your diet for good nutrition. For more in depth info on fats in your diet go to http://www.helpguide.org/life/healthy_diet_fats.htm

5. Eat More Whole Food

This means raw or lightly steamed vegetables, fruits, whole grain and cereals, brown rice, beans, dried peas, lentils, nuts and seeds. The best method for your body to absorb essential nutrients it needs is by getting them from non processed fresh whole food. Whole foods contain fiber. Fiber helps us feel full longer and helps keep blood sugar levels stabilized. Fiber will have a laxative effect and help with weight control by absorbing excess fats in your diet and blocking cholesterol absorption.

6. Stay Away From Refined Sugar

Refined sugar is simply a refined carbohydrate depleted of all nutritive value and over time can damage the digestive tract and other organs as well. It has been linked to liver damage.

7. Eat Sodium in moderation

Sodium increases your appetite – so you eat more. Too much sodium (salt) can lead to heart problems, high blood pressure and kidney problems.

8. Alcohol in Moderation

Alcohol – as we know – has lots of calories and not many nutrients. Consuming alcohol depletes your body of B vitamins. Do not despair as one or two glasses of beer, wine or a cocktail a day is fine.

9. Caffeine in Moderation

Coffee, black tea, chocolate and colas are high in caffeine. Caffeine increases alertness and short-term memory.

Studies indicate that people who drink coffee on a regular basis:

had a 40% lower risk of developing gallstones than non caffeine consumers

have up to 80% lower risks of developing Parkinson’s disease.

have up to 25% lower risk of colon cancer.

have up to an 80% drop in the risk of liver cirrhosis.

Drinking four cups of coffee a day has been found to increase a person’s likelihood of getting rheumatoid arthritis. In excessive amounts, meaning more than whatever an individual’s body can tolerate, coffee can cause nervousness, jitters, and rapid heartbeat.

10. Take Vitamin and Mineral Supplements

Deficiencies in vitamins B and C, as well as deficiencies in calcium and magnesium have been directly attributed to causing symptoms related to stress such as fatigue, depression, insomnia and irritability.

11. Drink Water

Water makes up 60 to70% of your body fluids. Our body needs water to remain in good working order and our energy level drops when we don’t consume enough water. Taking in enough water will help to rid our body of toxins and carry nutrients to our cells. You should drink no less than 80-100 ounces of water a day and if your activity level is rather high than actually you should drink up to 1 gallon a day.

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