Eat clean, eat healthy

AWAREmed Health and
Wellness

Dr. Dalal Akoury Copyright ©

AWAREmed
Health and
Wellness
Resource Center

AWAREmed
Health and
Wellness
Resource Center:
Discusses what is
eating healthy?
Myrtle
Beach, South
CarolinaCopyright ©
Dr. Dalal Akoury

AWAREmed Health and
Wellness

About Us:
AWAREness and PREVENTION
are some of the main things
we believe in at AWAREmed
Healthy and Wellness
Resource Center in Myrtle
Beach, South Carolina. This
blog was chosen to give you
good insight and awareness
that making healthy choices
create you to have a healthy
lifestyle.


AWAREmed Health and
Wellness

AWAREmed Health and Wellness Resource
Center, Myrtle Beach, South Carolina:
What is eating healthy food?
 Itis important to know that you need your vitamins
and minerals; and most of them are found in healthy
foods.

 These include: vegetables, fruits, whole
grains, legumes, soy products, good fats and lean
meat.

 If
you do not eat these types of foods you can be
deficient in your vitamins and mineralsDalal Akoury Copyright ©
Dr. source.

AWAREmed Health and
Wellness

Center, Myrtle Beach, South Carolina: What is
eating healthy food?
 Ifthese foods aren’t included in your diet, you can
INCREASE your risk for illness, disease and obesity!

 Healthy foods help you maintain a good weight.
These healthy foods are low in trans-fat and sugar
and high in vitamins and nutrients.

 Eatingthese can help you maintain a good
balance and keep at healthy weight.

AWAREmed Health and
Wellness

Center, Myrtle Beach, South Carolina: Points
what is healthy eating and disease
prevention?
1. Obesity
2. Diabetes
3. Hypertension
4. Possibly certain types of cancer
5. Reduce cardiovascular disease
 Calories are measured in kcals, which is your energy
source. Eating these healthy foods provide you with a
great energy source from the vitamins, minerals, proteins
and good carbohydrates.
 If you eat too few calories you’ll feel tired, groggy and
irritable; but if you eat too many it can lead to weight
gain or obesity. Dr. Dalal Akoury Copyright ©

AWAREmed Health and
Wellness

what is healthy eating and disease
prevention?
 Healthy Foods: Vegetables and Fruits?
 Studies have shown that it is extremely beneficial
to eat 4.5 cups, or nine servings, of fruits and
vegetables per day.
 All of the fruits and vegetables combined together
are high in Vitamin A, B, B12, C, D, K, and E. They
are also high in vitamins and minerals such as:
dietary fiber, potassium, iron, folic acid and much
more! Dr. Dalal Akoury Copyright ©

AWAREmed Health and
Wellness

what is healthy eating and a little bit of fat
goes a long way
o Plant foods that are high in good fats include:
avocados, varieties of nuts, seeds and canola oil.
o Canola oil is rated the best to cook with because it also has an
even balance of omega 3s and omega 6s, which is better than
olive oil. These choices have good carbohydrates, fats, and
proteins that can fight against cancer and heart disease.
o Is Seafood a Healthy Food?
o Certain types of seafood are good for YOU! This is because some
contain artificial sweetener’s, unhealthy carbohydrates, high
fructose corn syrup and high saturated fat.
o Anchovies and wild salmon are a good choice because of the
omega-3 fatty acids. If you are not a big fan of seafood you can
always get the proper balance of your omega fatty acids
through supplements. Dr. Dalal Akoury Copyright ©

AWAREmed Health and
Wellness

what is healthy eating and a little bit of fat goes
a long way
o What are some foods to avoid?
o Some of these foods are okay in moderation but they mainly should
be avoided. It is foods higher in animal fat because they don’t have
as many nutrients and benefits as the other ones listed.
o These foods include: certain fish, Vitamin D milk/dairy
products, margarine, and mayonnaise.
o Then there is the group of foods that contain little to no nutritional and
beneficial value. They contain unhealthy fats such as trans fatty acids
and saturated fat.
o These foods include most egg yolks, anything fried, hot
dogs, butter, creamy food, and any other oils other than
canola, vegetable or olive oil. Also any time of “sweets” including ice
cream, cookies, cakes, and doughnuts.

AWAREmed Health and
Wellness

Center, Myrtle Beach, South Carolina:
Points what is healthy eating and a little bit
of fat goes a long way

 Some of these unhealthy foods can be “made over” to
healthier foods.
 For example, a little bit of olive oil to cook with is fine but to
pour a bunch of it over the pasta salad you’re going to make
is an excess of calories.
 Another example is to eat a small portion of dark chocolate
a day has good benefits to your heart health, but eating
regular chocolate contains too many calories from sugar
and unhealthy fats.

AWAREmed Health and
Wellness

Center, Myrtle Beach, South Carolina: What
are some food for a healthy diet?
Breakfast:
 1/3 cup of blueberries
 2 egg whites with spinach and zucchini
 1 small banana
 ½ cup of fat-free milk

Lunch:
 1 small serving of Greek yogurt
 Two cups of raw baby carrots, and celery dipped with
peanut butter
 Turkey sandwich on whole wheat bread with
lettuce, tomato, mustard and a
 small amount of reduced fat mayonnaise if necessary.
 1 cup of hot green tea


AWAREmed Health and
Wellness

are some food for a healthy diet?
Dinner:
o 1 serving size of grilled marinated chicken strips (all together
it should be the size of your fist)
o 2 cups of grilled onions, mushrooms, and squash
o 1 cup of brown rice
o 1 glass of ice water

Snacks:
o A handful of pretzels
o Apple slices with cinnamon
o Tuna on triscuts
o 1 cup of unshelled edamame
o Hummus and raw zucchini
o A handful of nuts Dr. Dalal Akoury Copyright ©

AWAREmed Health and
Wellness

are some healthy eating tips for weight loss?

oLimit yourself to sugar, white flour and refined
carbohydrates. Sugar is addictive and should
completely be avoided as much as possible.

oOnly eat foods like these in very small proportions
and in moderation. These things do not make you
feel full and make you crave for more of it.

oThey also have little, to no nutritional value. They
also can cause your blood sugar and insulin to
rise, which causes all the weight gain.Dr. Dalal Akoury Copyright ©

AWAREmed Health and
Wellness

are some healthy eating tips for weight loss?
o Red meat should also be eaten in moderation.
They are high in fat and can raise your cholesterol
levels. The saturated fats can make you more prone
to heart disease.

o Completely avoid TRANS FATS! There is nothing
good about eating anything with trans fat. It has no
benefit to your body at all and causes weight gain.
It can put you at high risk of other diseases.


AWAREmed Health and
Wellness

Here at the
AWAREmed Health
and Wellness
Resource Center, we
like to “turn your light
on to
disease”, creating
awareness inside
and out!


AWAREmed Health and
Wellness

Make the choice your
body deserves and
contact AWAREmed
Dr. Dalal Akoury
to find out all that we
4710 Oleander Dr.
have to offer! Myrtle Beach
SC, 29577

(843)213-1480

www.awaremed.com


Eat clean, eat healthy

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