Diets for health, not weight loss
It seems like every time you turn on the TV or open a magazine, you're reading about the latest diet or fitness craze targeted to those who are trying to lose weight. However, healthy eating isn't just for people who want to lose weight. It's important to have a well-balanced diet for health, not weight loss.
Before you determine what you should eat, you need to know how much you should eat in terms of calories. Eat too few calories and you will lose weight, and eat too many calories and you will start to gain weight. Calorie requirements vary greatly depending on activity level, current weight, and gender, but there are many calculators on the web that show you how many you should be consuming a day in order to maintain weight.
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Keep in mind that a diet for health isn't exactly a diet, like Atkins or Slim-Fast. Rather, a diet for health is more a way of life by making smart eating choices for optimal health. The following tips will help guide you in putting together a healthy eating plan:
Eat your vegetables.
You've been hearing this all your life, but incorporating vegetables into your diet is necessary for a healthy diet. The vitamins and nutrients found in vegetables can lower your risks for certain cancers and other health risks. Dark green vegetables, such as romaine lettuce and spinach, are particularly important for optimal health. Try to aim for at least 3 cups a week.
Switch to whole grains.
Whole grains are much healthier than refined white flours that are found in white bread, starches like pastas and rice, and cakes and pastries. Switch your white breads, pastas, and rice to whole grain breads and pastas. Doing so can help protect you against cardiovascular disease, stroke, type 2 diabetes, and certain cancers. Whole grains also help prevent high cholesterol, and their high fiber content will help you to feel full longer. Make sure the package says "whole wheat" or "whole grains."
Eat lean proteins.
While hamburgers and cuts of steak probably won't hurt you when they are saved for special occasions or eaten sparingly, lean proteins such as chicken breasts, turkey breasts, and most types of fish are the best types of protein to consume. Red meat that is higher in fat leads to an increase in cholesterol and atherosclerosis, or the hardening and narrowing of the arteries. Make sure they are skinless and baked or broiled, not fried.
Limit or eliminate sodas and alcohol.
Moderation is key in all things, but your diet will be much healthier if you eliminate sodas and alcohol completely. Alcoholic drinks are typically high in calorie and have no nutritional value. Sodas contribute to obesity with their high sugar content and high fructose corn syrup, which is considered to be one of the worst things you can put in your body.
Drink plenty of water.
Although water itself doesn't have any nutritional value, per se, staying hydrated with water is vital for nutrition as it prevents dehydration, promotes healthier skin, nails, and hair, and keeps the kidneys functioning properly. Aim for 6-8 8-punce glasses of water each day.
Diets aren't just for weight loss. Eating a healthy, balanced diet will help you to live longer, feel more energized, and prevent chronic or deadly diseases from developing.
