Do you feel like you can’t keep up with the latest nutrition news because it’s always changing? There are some nutrition basics that can help you sort through the latest research and advice. Nutrition basics come down to eating a variety of wholesome foods that support your health. Talk to your doctor or a dietitian for personalized dietary advice that will analyze your health status, lifestyle, and food preferences. When speaking with your doctor, you should discuss any health risks you may have. For example, low salt if you have HTN.
If you are wanting to adopt a healthy diet, you could consider the parade of healthy diets in magazines and cookbooks. Be sure to look for one that includes a variety of foods from the major food groups. Here are the food groups that should be included. Fruits, vegetables, whole grains, low-fat dairy products and lean protein which include beans, other legumes, nuts, seeds and healthy fats. It should provide guidelines for how much food to choose from in each of the food groups. These foods should fit your tastes, lifestyle, budget and be easy for you to purchase at your local grocery store rather than specialty or gourmet stores.
For most, meals are at the heart of family life and celebrations. Would you like to make satisfying and healthy meals that help protect your family from heart disease and other health problems? Of course, so move away from calorie-laden, fatty and salty convenience and highly processed foods. Try experimenting with healthy-cooking techniques. Learn important food safety tips, recipe makeovers and more. Enjoy knowing that your new healthy-cooking skills are helping to reduce your family’s risk of health problems.
- If you’re like most, you’re looking for ways to make meals healthier yet still enticing. You can achieve that by browsing healthy recipes online and in cookbooks.
In order to prepare your healthy menus, you’ll need to have healthy ingredients on hand. Your shopping strategies should focus on fresh and unprocessed foods. Another key shopping strategy — don’t linger in the snack food and candy aisles. Also, be sure to check out the farmers market during the growing season to see what local produce is available.
Nutritional supplements are meant to complement a healthy diet, not replace it. If you’re generally healthy and eat a wide variety of foods, you probably don’t need nutritional supplements. In certain cases, however, fortified foods and dietary supplements may be useful in providing one or more nutrients. For example, pregnancy will include taking prenatal vitamins. You also may want to consider a nutritional supplement if you don’t eat enough healthy foods or don’t eat a healthy variety of foods. Discuss with your doctor or a dietitian about whether nutritional supplements might be appropriate for you. Be sure to ask about possible side effects of nutritional supplements you’re considering and if they have interactions with medications you take.
Eating healthy will provide your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. It will also lower your risk for heart disease and other health conditions.
In short, a healthy eating plan should be controlled portion sizes of vegetables, fruits, whole grains, and fat-free or low-fat dairy products, lean meats, poultry, fish, beans, eggs, and nuts. Saturated and Trans fats, sodium, and added sugars should be limited or removed from your diet completely.
If your goal is to lose weight, most people need to reduce the number of calories they get from food and beverages while increasing their physical activity. For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general, eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely. Diet plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly. Keep in mind that extremely low-calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.
Good luck and enjoy your new healthy diet and lifestyle. If you believe we can help you, please feel free to schedule an appointment by contacting us via telephone at 772-932-9310 or by going to our website www.hobesoundprimarycare.com. We look forward to being of service and helping you live a healthy life.