Healthy living - we all know what this is supposed to entail, or do we?

You Are What You Eat

The big two are obviously diet and exercise. I’m not talking “diet” as in trying to lose weight, though that may be an idea if you are overweight; I mean “diet” as in eating habits. Healthy eating essentially means choosing the healthier options when it comes to selecting foods, and preparing them in a healthy way.

The USDA’s MyPyramid is a recent update on the old Food Guide Pyramid, which detailed the various food groups and the constituent food items therein. The chief aim of the new design is to educate and advise people about the nutritional aspects of a healthy lifestyle in a compact and easy to read format.

MyPyramid contains six main food groups that should be addressed daily. As part of a 2,000 calorie per day regimen, which is the average intake required for an adult of average stature, build, and metabolic rate:

Grains

We should eat at least six ounces of grains a day. Grains include whole grain cereals, bread, rice, crackers and pasta. One slice of bread, one cup of breakfast cereal, or half a cup of cooked rice or pasta constitute one ounce. It is recommended that half the grains you eat be whole grains.

Vegetables

Dark green or orange is good, if we use color as a guide. Broccoli, spinach, carrots and sweet potatoes, to give you some examples. We need about two and a half cups a day of vegetables, preferably steamed or raw rather than boiled, as boiling leeches out valuable nutrients. Dry beans and peas also fall into this category.

Fruits

Many people think fruit juice is healthy, but juice fails by comparison to fresh fruit, though frozen, canned and dried fruit are almost equally healthy alternatives. Variety is key, here. Two cups a day.

Oils

Vegetable, fish and nut oils are the type to focus on. We wish to minimize trans fats but avoid turning to more saturated fats. The idea is to replace partially hydrogenated vegetable oils, tropical oils and animal fats with oils higher in unsaturated fats, namely monounsaturated and polyunsaturated. These latter two types of fat actually help reduce our risk of heart disease. About two tablespoons a day is recommended.

Milk

Milk, yogurt, and other milk products; about three cups a day. Preferably low-fat or fat-free. Milk is a rich source of calcium, which helps build and maintain bones and teeth. If you are lactose intolerant, there are many calcium-enriched products nowadays that can be substituted.

Meat & Beans

Low-fat or lean meats are an excellent source of protein. Five and a half ounces a day are recommended. Meat supplies the most complete protein, but beans and other vegetables such as peas, seeds and nuts can substitute in a pinch.

Work Out!

As far as exercise goes, you don’t have to go mad and join a gym. A brisk daily walk suffices to maintain health; thirty minutes a day keeps your motor running. If you need to lose weight, a little more time might be required. The important thing is to stress your cardio-vascular system a little every day.

“Health is wealth”—if you want to take control of your life, then spend quality time doing the things that give you pleasure, and to fully enjoy and appreciate your life, then maintaining healthy habits is the most important thing to do. Here are some important points that can help you to avoid damaging your body. Remember that eating wrong will not only affect your physical health but also have hazardous effects on your mental fitness.

1-Avoid eating junk food

Research has repeatedly uncovered the hazardous effects of the mouth-watering junk food that attracts us all. Junk food not only lacks nutritional value, but also has dangerously high levels of substances like fats, sugar and carbohydrates, and can consequently lead to many heart related diseases. Research has also shown that it is the leading cause of obesity, which in turn opens the door to myriad deadly diseases. So think twice before touching that tempting double chocolate donut in your fridge!

2-Eat More Than Three Small, Well–Balanced Meals per Day

A surprising fact is that eating more increases your metabolism, burning fats in your body rapidly. So include more than 3 meals in your diet. When a person is starving, he tends to eat more than his actual diet. Therefore, take your meals in smaller but more frequent portions, and take a diet enriched with fiber, vitamins and proteins.

3-Take Your Dinner at Least Four Hours Prior to Sleeping

A lot of people have the unhealthy habit of eating just before going to bed; some even go straight to the kitchen to spend some quality time with food when they wake up in the middle of night. Remember that whatever you eat before sleeping gets stored in your body right away as fat. So the right thing to do is having an early, light dinner that will not only help you to maintain your fitness, but also assist your body in maintaining its functions.

4-Include Fresh Fruits and Vegetables in Your Diet

Fresh fruits and vegetables are rich in vitamins that are vital for your body to perform its basic functions. Additionally, they are delicious, low in calories, and contain antioxidants; consequently, they are proven highly beneficial for weight watchers or people fighting diseases. Fresh fruits and vegetables increase the immunity of your body, hence reducing the risk of many deadly diseases like cancer and diabetes.

5-Don’t Forget the Golden Rule

As ancient wisdom says, ‘Eat heaviest breakfast, have normal lunch, take lightest dinner’. Eating heavy breakfast will maintain your body metabolism and keep you active through the day. Have protein-rich eggs, cheese and milk for your breakfast. Eat normal lunch to satisfy your appetite and eat light dinner to maintain a healthy life style.

6-Cut Comfort Food Out of Your Life

Many people have the habit of eating in stress or when they are undergoing strong emotional experiences. They find escape in food, but what they don’t know is that they are preparing themselves for even more dangerous and often lethal experiences. To avoid such problems, try discussing and sharing your problems with friends and family and don’t hesitate in taking professional help if you have trouble overcoming this habit.