Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.
1. Eat a variety of nutrient-rich foods.
You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables.
Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight.
The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions.
If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals.
Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
6. Reduce, don’t eliminate certain foods.
Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time.
Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls.
To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually.
Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad.
Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
http://www.healthdigezt.com/10-useful-tips-to-eating-healthy/
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Assalamualaikum..
1 tips menarik, bagaimana seorang ayah menggunakan psikologi supaya anaknya sentiasa menjaga solat.
1 tips menarik, bagaimana seorang ayah menggunakan psikologi supaya anaknya sentiasa menjaga solat.
Ceritanya bermula begini.
Ilmu ini saya belajar semasa saya berumur 6 tahun. Ayah saya menyuruh saya solat sekiranya ingin jadi manusia. Asuhannya ialah dengan menggunakan batang mancis. 17 batang mancis bersamaan 17 rakaat.
Caranya seperti gambar dibawah :
1. Jika tidak solat subuh, buang 2 batang mancis di kepala. Ayah saya cakap, kalau subuh saya tidak solat, saya jalan tiada kepala.
2. Jika tidak solat zohor, buang 4 batang mancis di bahagian lengan, seolah saya berjalan tiada tangan.
3. Jika tidak solat asar, buang 4 batang mancis di bahagian dada. Ayah saya cakap, saya kalau tidak solat asar, saya jalan tiada dada.
4. Jika tidak solat magrib, buang 3 batang mancis di bahagian perut. Jadi, saya jalan tiada perut, serupa hantu dah.
5. Jika tidak solat isyak, buang 4 batang pada kaki. Saya jalan tiada kaki ibarat cacat anggota.
Kesimpulannya,
Ayah saya cakap, kalau saya tidak solat terus menerus maka saya ni bukan lagi manusia. diri saya tidak sempurna jika tidak mendirikan solat.
Contoh, maghrib dan subuh, seolah-olah saya berjalan tiada kepala dan tiada perut. Orang tengok pun akan lari. Jadi, renung-renungkanlah jika solat kita tidak sempurna, maka cacatlah kita ini.
Moga Allah bagi hidayah, moga Allah redha
hasil perkongsian,
Nur Syahirah Abu
Assalamualaikum..
Buat semua yang bergelar pelajar. Jom baca tips dari fb Pelukis Kehidupan
TIPS AWESOME UNTUK STUDENTS :-
1. mandi wktu pg antara pukul 1pg - 6pg. Pada waktu ini,sangat bagus mandi,kerana ia akan mengurangkan lemak dlm badan.
2. jika bangun pukul 4 dan ke atas,jangan lagi tidur selepas itu,kerana jika tidur semula,akan melemahkn badan.
3. sarapan antara pukul 7pg - 7:30pg. Bagus sarapan pada waktu ini kerana ia akan meningkatkan kadar metabolisme dlm badan.
4. datang ke kelas seeloknya 10 minit awal atau lebih awal,kerana ia adalah adab, dan mungkin ada keberkatan di situ.
5. makan tengahari dengan kadar biasa, selepas setengah jam,tidur seketika 10-15 minit, kemudian basahkan kepala untuk kembali segar.
6. lakukan aktiviti fizikal selepas asar,kerana waktu ini tidak sesuai untuk belajar. Jadi,gunakannya untuk sebarang aktiviti fizikal.
7. mandi malam lebih kurang antara pukul 6ptg - 6:30ptg.jangan beriadah terlalu lama,kerana ia akan meletihkan badan pada waktu malam.
8. luangkan masa maghrib-isya` kepada Allah,kerana waktu ini adalah waktu tenangkan minda dengan terapi.
9. mula study lepas isya`. Hanya ambil masa 30 minit untuk satu subjek, seterusnya subjek lain, sampai cukup 2 atau 2.30 jam untuk setiap malam.
10. tidur awal,lebih kurang pukul 11atau 11:30 mlm. Kerana pada waktu ini,hormon dalam badan perlukan rehat untuk memproses badan dengan baik.
11. jangan lupa bertahajud dan qiamullail,kerana inilah ikatan yang kukuh antara hamba dan Penciptanya.
wallahu'alam .
moga bermanfaat untuk semua
kredit fb Pelukis Kehidupan