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Healthy eating : Tips for eating and staying Healthy

healthy food 

Healthy eating ,as part of a healthy life style , can help lower your risk of getting certain chronic medical conditions such as diabetes ,high blood pressure ,heart disease and osteoporosis.

Healthy eating is not about strict diets , staying unrealistically thin , or depriving yourself of the foods you love . Rather it is about feeling great, having more energy ,stabilizing your mood an keeping yourself as healthy as possible.

Health eating Tip 1:Moderation is the key

The goal of healthy eating is to develop a diet that you can maintain life , not just few weeks or until you hit your ideal weight.

We all need need balanced diet including all the five food groups

  • Grains and Starches
  • Fruits
  • Vegetables
  • Meat and alternatives
  • Milk and Dairy products

Grain and Starches :1-2 servings to fill 1/4 of your plate

  • 1 slice bread
  • 1 small roll/muffin
  • 1 tortilla
  • 1/2 cup of cold cereal in summer
  • 3/4 cup of hot cereal in winter
  • 1/2 cup of cooked pasta
  • 1/3 cup of rice
  • 1/2 medium potato

Fruit :1 serving

  • 1 medium sized fruit
  • 1/4 cup dried fruit
  • 1/2 cup 100% (no additives) fruit juice

Non starchy vegetables :At least 2 servings to fill 1/2 your plate

  • 1/2 cup fresh or canned vegetables
  • 1/2 cup cooked or leafy vegetables
  • 1 cup raw vegetables (Broccoli or Asparagus)

Meat and alternatives :1 serving to fill 1/4 of your plate

  • 75 g cooked fish , poultry or lean meat
  • 3/4 cup legumes
  • 2 eggs
  • 2 Tbsp peanut
  • 1/4 cup unsalted nuts

Milk and Diary products

  • 1 cup milk or powdered milk
  • 1 cup soy beverage
  • 3/4 (175 ml) yogurt
  • 50 g low fat cheese
  • 1/2 cup cottage cheese

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