Healthy Dieting

March 19th, 2012 Published by: danielp
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Healthy Dieting Tips
By admin on March 19th, 2012
Healthy Dieting
Healthy Dieting
Healthy Dieting – Eat Fit, Eat Right.
Have you been feeling that guilt when you crash diet and
consume more than you should when you know you should be
on a diet? First, you have to make sure that you are on a healthy
diet, and not just some fashionable diet plan you convinced
yourself to try. Here are some tips for you to follow, helping
you on the road to healthy dieting.
Healthy Dieting
Find out how to integrate healthy eating habits into your
lifestyle. For your busy days, you might want to prepare in
advance and shop for fresh produce during the start of the
week, or when new items are being checked in at your local
grocer’s. Just by making a few adjustments and shopping more
wisely, you are able to live a healthier way of dieting.
Healthy Dieting – What Healthy Dieting Is
and What It Is Not
Healthy dieting is not crash dieting. Rather, it is a more
disciplined way of food intake. Dieting is a more conscious way
of eating, planning your meals, and doing the complementary
activities to help you achieve your goal of a more fulfilling
approach toward starting your day.
Healthy Dieting – Basing Your Meals on
the Food Pyramid
We’ve encountered the food pyramid when we talk about
healthy eating every once in a while. The food pyramid is
a diagram that helps us plan our meals according to what
we should be eating. By familiarizing yourself with the food
groups in the pyramid, you have a better sense of what to
serve your body daily. Prepare a combination of fruits and
vegetables daily, and this food group usually takes up a big
percentage of your intake. Fresh fruit juice can also make for a
healthy substitute, giving the right dose of vitamins your body
needs.
Healthy Dieting
Starchy food and wholegrain foods usually consist of one third
of your total food intake. This means meals have to be based on
this particular food group. This is the base source of energy and
fiber. Rotate your grains and try a variety of cooking methods
for a healthy gastronomic experience.
Healthy Dieting
Meat, fish, eggs, and beans are the primary source of protein.
Proteins break down fat and help repair the body. Be sure to
cook meat thoroughly and select lean meat to consume.
Healthy Dieting Indulge and Exercise
With some information on the food pyramid, you have the
challenge to cook your own meals to ensure that you are
on top of preparation and portion control. One secret of
French women for keeping the body slim, even though they
consume foods that are high in fat, is portion control and
exercise. However, it is alright to give in to cravings once
in a while. Comfort foods give you some gratification and a
sense of reward, often including dishes that were enjoyable
for you during your childhood. But you have to take them in
moderation.
Healthy Dieting
Exercise properly. You don’t have to take regular workouts at
the gym and pay expensive membership fees. Getting some
chores done yourself around the house can get you busy and
active. Instead of paying your neighbor’s kid to trim the grass
on your lawn, you can do it yourself.
Healthy Dieting – Knowing Your Weight
Category
Knowing your weight category is your constant standard in
maintaining your weight. The weighing scale does not have
to be your enemy. It is your friend in keeping your weight in
check. Your weight has to correspond with your height and
your age. By knowing the right weight category, you will be
more informed of whether or not you have to gain, lose, or
maintain your current weight. You may refer to some books
and helpful sites about your correct weight category.
Simply put, healthy dieting is watching what you eat and
keeping your body fit.
Healthy dieting helps you get the nutrients you need. Control
your portions and eat in moderation.

Read more about Healthy Dieting in our Healthy Dieting
section.
To visit our Healthy Dieting section please follow this link:
Healthy Dieting
Jonathan Bigler
Jonathan Bigler has been an expert author in Healty Dieting
area for last few years. His website provides updated
information on Healthy Dieting and enlighten people about
what they need to know about Healthy Dieting.
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Soy products. Soy and healthy
dieting
Soy products – Soy and healthy
dieting
Soy products
Soy products – The Dangers of Soy
products
In the health world today, you constantly hear people touting
the benefits of soy. However, soy may not have as many
benefits as people claim. In fact, soy may actually be dangerous
for your health. Over the past forty years, a wide variety of
studies have been done on the safety of soy products for human
consumption. You may be surprised to learn that soy actually
contributes to a lot of human health problems.
Soy products – Estrogen
Soy products are a very large producer of phytoestrogens.
Phytoestrogens are essentially the plant-based equivalent to
the human estrogen hormone. Having too much estrogen in
your system can result in a variety of unhealthy effects for
your body. In men, this may contribute to the development
of breasts and other feminine features. Studies have shown
the phytoestrogen level in the recommended daily serving of
soy baby formula is equivalent to about four birth control
pills. For women, an estrogen imbalance may have crushing
effects, as well. Too much estrogen in women can result in
endometriosis, low libido, and infertility. A women taking
birth control and consuming a lot of soy should closely monitor
her estrogen levels.
Soy products – Soy products and the
Thyroid
Soy products also contains particles that will prevent your
thyroid from getting the recommended daily dose of iodine it
needs. This can be dangerous as it will put you at an increased
risk for developing thyroid disease. Your thyroid gland helps
to balance your body and regulate your moods. If you drink
too much soy, you could potentially disrupt your body’s ability
to regulate itself and your moods. Problems with your thyroid
gland can also result in a decreased ability to concentrate or
remember details.
Soy products – Health Warnings About Soy
products
While the United States government has not yet released
any explicit warnings about consuming soy-based foods and
beverages, other countries have. In France, there is a warning
put on all soy products to tell users they should not be given
to children under three years old. The Israeli government has
also released a health warning concerning the consumption of
soy by infants and small children. Germany and New Zealand
have not made any definitive negative health statements on
soy as of yet, however, they are expected to do so within the
next few years based on studies they are currently involved
with. This should alert you that something is up with soy.
While America has not issued any warnings about soy products
yet, these warnings may pop up in the future. Remember, back
in the 1950′s cigarettes were recommended as a healthy habit,
nowadays everybody knows cigarettes actually harm your
health. Could soy be the next tobacco? While the government
has not yet issued a definitive negative statement on soy
products, it would still be best to take precaution and start
reducing the amount of soy in your diet.
Read more about Soy products in our Soy products section.
To visit Soy products section, please follow this link: Soy
products
Jonathan Bigler
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Healthy exercises. Low impact
exercises for healthy dieting
Healthy Exercises – Low
impact exercises for healthy
dieting
Low impact healthy exercises place the least amount of
pressure on your body joints while also increasing your

cardiovascular functioning level. Healthy Exercises give you a
workout without increasing your risks of injuries or more body
aches. Always start out at a slow speed for only a few minutes.
Gradually increase your time and intensity as you progress in
your workout to prevent injury.
Healthy Exercises
Healthy Exercises – Start Walking
If you have lived a sedentary life for a while and are totally
new to physical activity, one of the best ways to get involved
with low impact activities is through walking. Walking is one
of the recommended healthy exercises for getting back into the
physical realm because it is simple and involves only the cost
of a good pair of walking shoes. Walking can be done indoors
at shopping malls, for instance, or outdoors making it ideal for
being a convenient exercise for healthy dieting.
* Start a walking group and turn your healthy exercises into
a social affair. Walking with others can give you a built-in
support group and make the endeavor more fun.
* When walking outdoors, make certain to watch out for
uneven surfaces, low-hanging branches and stay alert of your
surroundings to be safe.
Healthy Exercises – Get Into the Water
Another great low impact exercise for healthy dieting involves
the water. Swimming and water activities are ideal for
individuals wanting to place as little pressure as possible on
their joints, such as those with arthritis. Water contains a
natural buoyancy that supports the majority of your body
weight, which naturally takes pressure off your joints. Water
also has a natural resistance, making it an ideal way to
strengthen your muscles without lifting weights.
If you cannot swim, you can do water aerobics. Any aerobic
activity that can be done on land can be done in water. Get into
chest-deep water to do some jumping jacks, walking across the
shallow end of the pool, and/or doing leg and arm lifts.
For more resistance, use some aerobic tools like Styrofoam
barbells and rubber flippers. Healthy exercises in water can
burn more calories than land-based maneuvers, which can
help with your healthy dieting program.
Healthy Exercises – Do Some More
Housework
Start doing more house-related work to get your heart
pumping. Housework can be one of a great low impact
healthy exercises for healthy dieting. Move and/or rearrange
furniture, paint your interior or exterior walls, clean your
cupboards, sweep your driveway, shovel snow and/or mow
your lawn manually. All these activities can help out.
Healthy Exercises – Reap the Benefits of
Tai Chi
Tai Chi is also one of the ideal low impact healthy exercises
for healthy dieting. Tai Chi, an ancient martial art form,
combines mental concentration and discipline with physical
movement. Movements consist of deliberate and well-defined
slow-acting poses that work on improving your balance,
flexibility, strength and concentration levels.
Learning to do Tai Chi correctly can give you a good cardio
workout that raises your heart rate without making you jump
at all.
Healthy Exercises – Improve With Yoga
Yoga is another low impact exercise that can help you with
your healthy dieting. Yoga concentrates on strengthening the
mind, body and spirit into one cohesive unit through a variety
of well-defined poses. This ancient art can improve your
flexibility, endurance and strength throughout your body.
Get involved with any of these low impact healthy exercises
for healthy dieting by buying a CD and doing it within the
comfort of your own home, purchasing a book and CD, joining
a health spa that offers the discipline and/or joining an healthy
exercises class.
With so many ways to get low impact healthy exercises, there
is no reason you cannot pursue your goals of living a healthier
lifestyle while eating a healthy diet.
Read more about Healthy Exercises in our Healthy Exercises
section.
To visit Healthy Exercises, please follow this link: Healthy
Exercises
Jonathan Bigler
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Caloric intake. Information
about caloric intake and
healthy dieting
Caloric intake – Information
about caloric intake and
healthy dieting
Maintaining a normal weight is very important for a person’s
health and productivity. Excessive weight is associated with

multiple health disorders such as heart disease, high blood
pressure, type 2 diabetes and high blood cholesterol.
Caloric Intake
Caloric intake
Moreover, people who are overweight may have a lower
self-esteem and productivity due to psychological issues.
Maintaining a normal weight means monitoring your daily
caloric intake and taking action to limit the amount of
unhealthy foods eaten. Additionally, moderate exercise may
accelerate caloric consumption and stimulate the use of body
fat deposits as an energy source.
Caloric intake
The recommended daily caloric intake depends on the
intensity of mental and physical activity of an individual.
The average daily caloric intake for a man is 2,500 calories
and for a woman is about 2,000 calories. Monitoring your
caloric intake in a direct manner means reading nutritional
labels on food products — the label contains energetic and
nutritional information about a specific product. However, for
busy people, this is a time-consuming process. Fortunately,
there is an easier and more effective way to monitor your
caloric intake without reading food labels and doing the math.
Caloric intake
Instead of thinking about the total caloric intake, think about
the energetic density of foods. Energetic density is the amount
of calories contained in a gram or ounce of food. For example,
if you eat more foods that have a moderate or low energetic
density, then your total caloric intake will decrease without the
need to read food labels and worry about calculating calories.
To simplify the process, we will divide foods into several
categories, according to their energetic density.
Caloric intake
The first category includes foods that have a very low or low
energetic density such as fruits, vegetables, juices, low-fat milk
and soup made from broth. These foods contain high amounts
of water, which has no calories. There is absolutely no need to
monitor the consumption of foods from this category because
their caloric content is so low that they barely add anything
to the total caloric count. Moreover, fruits and vegetables are
great sources of vitamins, minerals and fiber, while non-fat
milk is an excellent source of calcium and high-quality protein.
Caloric intake
The second category includes foods with an intermediate
energetic density. It includes whole-grain bread, breakfast
cereals, low-fat milk, low-fat cheese, fish, lean meat such as
chicken or turkey, sea food, rice, soy and legumes such as
beans or lentils. Foods from this category have a higher caloric
content than those from the previous category. However,
they are still low in fat and cholesterol, which makes them
good food choices for your diet. You need to consume such
foods in moderate amounts to keep your total caloric intake
within acceptable levels. Foods from this category contain
complex carbohydrates and protein and are low in fat, which
is beneficial for your health.
Caloric intake
The third category includes foods that have a high energetic
density and are bad for your health. They are high in
cholesterol and animal-derived fat, which can significantly
disrupt your efforts to lose weight. During your weight loss
program, you should avoid eating these foods at all costs.
Examples include eggs, butter, high-fat meat such as beef and
pork, bacon, full-fat cheese, cookies, cakes and pizza.
Caloric intake
Categorizing foods according to their energetic density is
a great way to monitor your total caloric intake without
significant mental effort. To keep your caloric intake in check
and maintain a normal weight, try to avoid eating foods from
the third category, moderate your consumption of foods from
the second category and increase the intake of foods from the
first category.
Read more about Caloric intake in our Caloric intake section.
To visit Caloric intake section, please follow this link: Caloric
intake
Jonathan Bigler
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Healthy Fruits And
Vegetables: The Best Fruits
and Vegetables to Eat
Healthy Fruits And Vegetables:
The Best Fruits and Vegetables
to Eat
If you are trying to stay healthy while on a diet, you must
make sure to eat plenty of fruits and vegetables. Fruits and
vegetables contain essential nutrients that keep the body
going. Most of the body’s energy should come from eating
healthy foods like vegetables and fruits, rather than from
fatty foods. Next time you think about going to grab a quick
hamburger meal from your favorite fast food joint, keep these
healthy and easy alternatives in mind.

Healthy Fruits And Vegetables
Tomatoes – Tomato Salad
Tomato salad is an affordable, easy, and delicious dish inspired
by the many Italian immigrants to America. Simply slice
up a vine-ripened tomato, place on a dish, and cover in a
seasoning mixture. The seasoning mixture should consist of
one tablespoon extra virgin olive oil, one tablespoon red wine
vinegar, and Italian seasoning to taste. Tomatoes are rich in
antioxidants, which will help to protect your body against
cell damage. One of these antioxidants is lycopene, which
promotes bone health. Additionally, tomatoes are great for
your heart. A diet that includes fresh tomatoes has been shown
to reduce bad cholesterol and help stop unwanted clumping of
the blood.
Strawberries – Low-Fat Strawberry
Shortcake
To make a low-fat strawberry shortcake, simply pile some
fresh strawberries on top of a slice of angel food cake. It’s
delicious! Strawberries have been named the fourth healthiest
fruit to eat by a study that compared antioxidant foods. They
are rich in antioxidants, as well as other essential nutrients.
Plus, they taste delicious. Strawberries can easily take the place
of any dessert dish. Additionally, recent studies have shown
that eating strawberries can help regulate your blood sugar,
making these a great snack for a person with diabetes.
Healthy Fruits And Vegetables: Spinach –
Spinach Bites
To create spinach bites, simply stuff fresh spinach and low-
fat cheese into low-fat puff pastry packets. Then cook until
golden brown and enjoy! Spinach is a great source of vitamin
C. Recent research has also suggested that a regular diet of
spinach may help protect the digestive tract from unwanted
inflammation, as well as protect against prostate cancer.
Spinach can be easily incorporated into many dishes, or served
on its own with light dressing. Add strawberries and tomatoes
to the spinach, and you will be surprised with a delightful
mixture — especially if you use a light balsamic vinaigrette
dressing! Spinach often gets a bad rap in the media, but the
truth is, it can actually be quite good-tasting.
Healthy Fruits And Vegetables: Try
Something New
Try out the great recipes listed here to help you introduce some
healthy fruits and vegetables into your diet. Then, once you’ve
done that, start looking around your local grocery store for
some other interesting fruits and vegetables you might want
to try. It is always fun to try to create new recipes, especially
when these recipes help improve your health.
Read more about Healthy Fruits And Vegetables in our
Healthy Fruits And Vegetables section.
To visit Healthy Fruits And Vegetables section, please follow
this link: Healthy Fruits And Vegetables
Jonathan Bigler
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Healthy Dieting

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