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Healthy Eating Guide:

5 Steps to

Eating Healthy

5 Steps

To Eating Healthy

Healthy eating does not only involve choosing the right kinds of food; it also requires you to eat the right amount of each kind of food. Knowing the appropriate

amounts of food to consume can help you maintain a balanced diet and prevent overeating, and it is especially important if you are trying to lose weight.

Healthy Eating Guide:

Step1

Shop SmartThe first step to eating healthy is to buy groceries that will benefit your health. When you

are shopping at the supermarket, you may be overwhelmed by the endless choices of food

surrounding you. With so many different types of food available, it can be difficult for you to

know which ones are good for your health. Reading nutrition labels on the food products you

wish to purchase will help you choose products that are good for your heart and overall health.

Here are some tips to make sure the food you buy is as heart healthy as it can be:

• Focus on the serving size, calories and the calories per serving.

• Check the first three ingredients to determine if the product seems healthful and within your calorie budget.

• Choose organic over natural. The term “natural” or “all natural” has no definition, so manufacturers can use it as they wish. There is no indication that a food product is nutritious just because these terms are on the package.

• Read the label for saturated fat, sugars and sodium, and try to choose products that minimize these negative nutrients.

• If you purchase a food that appears to be a single serving, be sure to check the Nutrition Facts Label to see how many servings the manufacturer says the package contains.

• To ensure that you’re buying a product that contains a significant amount of whole grain, choose one that has whole wheat, oats or another whole grain as the first ingredient.

• If there’s more than 10 to 12 grams of sugar (high fructose or otherwise) per serving, make it a special-occasion food or beverage.

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Food Labels 101. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

5 things to be concious of when reading a food label.

For a 2,000 Calorie Diet:• 40 calories per serving is considered low;• 100 calories per serving is considered moderate; and• 400 calories or more per serving is considered high

Serving Size.The amount of food that

can be eaten at one time by an adult. The remaining

information on the label is based on the individual

serving size.

Nutrients to Limit. Limit your intake of items towards the top of the nutrient list, including total fat, saturated fat, cholesterol and sodium. Your total fat should be no more than 56-78 grams a day. This includes no more than 16 grams of saturated fat, less than two grams of trans fat and less than 300 mg cholesterol for a 2,000 calorie a day diet.

% Daily Value.Tells you how much a serving

of food contributes to your overall intake of nutrients listed

on the label. This is based on a 2,000 calorie per day diet. If it is your goal to consume

less of a specific nutrient (fat, cholesterol,) choose foods that have a 5 percent or less % DV.

If you want to consume more of a nutrient (such as fiber or vitamins), seek foods with a

higher % DV. Aim for 20 percent or more.

Nutrients to Eat More of. Make sure you get

100 percent of the fiber, vitamins and other nutrients

you need every day.

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Calories.The total number of calories and the total amount of calories from fat per serving. To determine if your serving is high in fat, divide your calories from fat into your calories and multiply by 100. You will come up with a percentage. If this number is less than 30%, it is relatively low in fat.

Step2

If you want to live a healthy life, it is a good idea to take your mom’s advice to heart & eat

your veggies! Vegetables contain high levels of vitamins, minerals and other nutrients that

can strengthen and protect your heart from heart-related illnesses.

Here Are The Top 10 Heart Healthiest Vegetables To Include In Your Diet:

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Eat More Vegetables

Asparagus One of the most important heart healthy ingredients

found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been

linked to heart disease

Bell Peppers Bell peppers contain folate,

another nutrient that can

reduce homocysteine.

Carrots Carrots are rich in

carotenoids, which are

powerful antioxidants that

can combat free radicals that

cause heart disease.

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Step2

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Tomatoes A carotenoid called lycopene

in tomatoes has been proven

to be effective in preventing

heart disease.

Garlic Garlic contains

phytochemicals that boost

immunity and protect the

heart against diseases.

Broccoli Broccoli has a high content

of vitamin C, and it can make

you less susceptible to both

non-fatal and fatal heart

diseases.

Onions Onions are a rich source

of sulphur-containing

phytochemicals. These

phytochemicals can

reduce cholesterol levels

and, therefore, prevent

heart disease.

Leafy Greens Leafy greens are an

excellent source of

magnesium. According to a

Harvard study, magnesium

can lower risk of sudden

health failure in women.

Squash Squash has many nutrients

that are beneficial to your

heart health, including

vitamin C, potassium,

magnesium and folate.

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Step3

Size Matters Developed by the Department of Nutrition of the Harvard School of Public Health, the Healthy

Eating Plate shows you the exact portions of the five food groups (Fruits, Vegetables, Whole Grains, Healthy

Protein and Dairy) you should have on your plate. Half of your plate should be filled with colorful vegetables

and fruits – with the vegetable portion of your plate being a little bigger than the fruit section. Then, reserve

the remaining half for whole grains and healthy proteins, with whole grains being a little bigger than

proteins. The plate is divided to discourage from over-sized portions and weight gain.

With the Healthy Eating Plate, the dairy circle could be a cup of milk, but you also can get your

dairy servings from yogurt or cheese. Choose low-fat or nonfat dairy most of the time.

In addition, the Healthy Eating Plate encourages you to use healthy oils, such as olive oil and

canola oil, when you are cooking and preparing salads. As for beverage, it is recommended that

you drink one cup of water, coffee or tea with little or no sugar.

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McDonald’s feeds about

around the world every day.

45 MILLION PEOPLE

If you eat a Big Mac, large fries & drink a

large Coke, you will have to walk non-stop for six

hours to burn off the calories you have

gained.

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$100 BILLION

Americans spend more than

on fast food every year.

This amount of money is enough to stop world hunger for many years.

Step4

Here are some shocking statistics that may encourage you to cut down on your consumption of fast food and start adopting a healthy diet:

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Americans eat fast foodevery day.

1 4out ofmost

childrenin North America are able to recognize McDonald’s before they even learn

to speak.

onemealat a fast food restaurant contains all the calories

you need for an entire day.

Step 5

Why Water? Water may not be a magic beverage, but it can certainly improve your

health and help you lose weight. To maintain healthy living, keep yourself

hydrated by drinking at least eight cups of water daily. Not getting the

recommended eight cups of water a day?

Here are four reasons why would should drink more water.

Water Helps Maintain Fluid Balance in Your Body. About 60 percent of your body is made

up of water. The fluids in your body facilitate

many important functions, including circulation,

absorption, digestion, transportation of nutrients,

regulation of body temperature and the production

of saliva. Without sufficient water, your body will

not be able to function properly.

Water Helps Control Calories. Water is a

non-caloric drink, and it is the main choice of

beverage for many people who are trying to

lose weight. Although it does not have any

calorie-burning qualities, water can contribute

significantly to weight loss if it is used as a

substitute for higher-calorie beverages.

Water Energizes Your Muscles. When your

muscle cells do not receive enough water, they will

not be able to function properly. This is the reason

why it is important to drink enough water before and

during exercise. You should drink about 17 ounces

of fluid two hours before you start exercising, and

drink early and at regular intervals while you are

exercising.

Water Helps Your Kidneys Function Better. Fluids serve the important function of transporting

waste products in and out of your cells. The main

toxin in your body is a water-soluble waste called

blood urea nitrogen, and this toxin can pass through

your kidneys to be excreted in urine. Your kidneys

can only remove toxins from your body efficiently

if you consume enough fluids.

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This guide is intended to give you tips for eating healthy - whether you are trying to lose weight

or maintain a healthy lifestyle. From determining the best foods to purchase and learning which

foods to fill your plate with to understanding the shocking fast food statistics, we hope you find

this guide valuable.