Healthy Food - Important Facts You Need to Know

If you ask anyone to name foods that are not healthy, chances are they'll tell you right away. After all, who does not know of the inherent evils of soda, donuts, hamburgers, French fries ad ice cream? They are the culprits behind bulging waistlines and impossibly huge midsections that have made more than half of the adult American population overweight or obese. With expensive air time in absolutely fabulous and mouth-watering advertisements on television to drown out all health concerns, these foods are constantly on the mainstream of public consciousness. As they say, publicity, good or bad, is still publicity and this is perhaps the reason why we continue to consume these evil foods no matter the health risks.

Perhaps it is now time to shift the spotlight and focus on the nutritious foods that are everywhere about us but do not have the same kind of corporate funding for expensive airtime as their artery-clogging counterparts. We know that these foods have all the vitamins, minerals, protein, carbohydrates and healthy fats we need for fitter bodies. It's about time we disseminate the information to those who do not know any better.

First on the list are fresh fruits. You can never go wrong if you eat like a giant on such fruits as berries, apples, grapes, pears, papayas and bananas. Virtually all fresh fruits give you different kinds of vitamins and minerals essential to health. Dietary fiber, Vitamin A, C and E and potassium are just a few of the many nutrients that you can find in fruits. A close partner of fruits is none other than vegetables, of course. Vitamin A can be taken from squash and carrots and Vitamin B from leafy greens. Potatoes and beans are good sources of carbohydrates, protein and potassium. And in that wide bounty, we can get iron, calcium, magnesium and a host of other vitamins, minerals and fiber. Whole grains are also nutritious foods that need to be incorporated into our daily diet. Whole grain cereals, oatmeal, barley and brown rice are great sources of dietary fiber that are essential to digestive and cardiovascular health. Be wary, though. There are refined grains in the market, too, and they are not the kind you need. Dairy and yogurt, for as long as they're low in fat or have no fat at all are good sources of calcium that are good for bones and teeth. They also have protein and vitamin content that promote overall health. Fish also make the cut in our list of nutritious foods. Not only are they excellent sources of protein, they are also good sources of Vitamin D and iron.

With this spotlight on nutritious foods, every individual concerned about health should take notice. By eating these instead of the sodium-rich burgers or sugar-filled pastries that we are so used to, we reduce obesity, stroke, heart disease, type 2 diabetes and the proliferation of stomach and colon cancers. In essence, we are taking positive strides towards becoming a healthier, more robust population.

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The Important of Healthy Foods

Food is the fuel that our bodies use for energy. The three main sources of fuel are carbohydrates, protein, and fat. The body changes them into glucose for energy or stores them as fat. A car uses gas for energy-we use glucose! Eating a balance of healthy foods that contain carbohydrate, protein, and fat every day will help your blood glucose stay in balance and keep your weight where you want it to be.

Today most people are to accept as a fact that "to be healthy" a well-balanced diet is required. They want what's best for their live. Healthy foods are an important issue because healthy eating is important to good health. There are lots of reasons to eat healthy foods, here are just a few:

* For energy and vitality to live

* To grow at a healthy rate

* To help keep blood sugar or glucose levels in balance-not too high or too low

* For weight control

* To control of blood fats and prevention of heart disease

* To keep the body working properly

* To help the body avoid other health problems caused by diabetes

Good nutrition is an important part of healthy foods. Many causes of disease are related to poor nutrition, including heart disease, diabetes, overweight and obesity, high blood pressure, osteoporosis, and certain cancers. Poor nutrition can also impact day-to-day life by affecting concentration and work performance. For children, a poor diet can have a significant effect on proper growth and development.

People who want to follow a healthier eating plan should try to:

* Increase the amount of fruits and vegetables eaten as part of an everyday diet.

* Buy fresh produce in season for the best prices.

* Select canned fruits and vegetables as a convenient way to include more produce in the diet. Look for fruits canned in light syrup or natural juices.

* For vegetables, choose "No Salt Added" versions if sodium intake is a concern.

* Choose frozen fruits and vegetables, which are available year round and are rich in important nutrients.

* Choose whole grain products when possible. Look for "Whole Wheat Flour" or "Whole Wheat" as the first ingredient on the nutrition facts label.

* Include up to three servings of fat-free (skim) or low-fat (1-2%) milk and milk products each day.

* Select lean meats, poultry, fish, beans, eggs, and nuts as quality protein sources.

* Focus on choosing food items low in saturated fats, trans-fats, cholesterol, salt (sodium), and added sugars.

* Use proper serving sizes for all foods to prevent excess calorie consumption. Information on the correct serving sizes for each food group is available at The Food Guide Pyramid.

Many factors can affect the nutritional health of both individuals and communities, including an individual's knowledge about healthy nutrition, cultural practices related to food choices, and having access to information about an adequate and healthy diet.

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Why Healthy Food is Important

Your body uses good healthy food to create the energy needed for you to move around, work and enjoy life. The fruits, vegetables, meats and fish that you eat on a regular basis all provide your body with what it needs through the nutrients they contain. Energy by definition is the ability to do work. Your body takes the foods you eat and breaks them down so that their stored energy can be used on a daily basis. The amount of energy that a food provides is measured in the number of calories that it contains. The more calories means the more energy available.

In addition to a certain amount of calories each day your body also requires a balanced variety of six different kinds of nutrients in order to function well. These provide the necessary energy and materials to help repair your body after an exercise session. You may have heard the term essential nutrients, but what are they? Basically these are the nutrients that your body cannot make for itself and need to come from eating good healthy food.

Water

We are made up of about 80% water. You can live a few days without eating, but you need water on a daily basis. Did you know that you continually lose water from your body when you breathe and sweat? Many people don't realize that they lose water when they are sleeping at night. Here is a good health tip, drink one to two 8oz. glasses of water as soon as you wake up. You will start hydrating your body and give what it continually needs, water. Then spread out another six to eight glasses throughout the day to maintain a good water balance in your body.

Carbohydrates

Carbs as they are commonly called, along with fats are needed by your body to produce energy. One (1) gram of carbohydrates contain about four (4) calories. So if you are feeling tired, listless or irritable, it may be because you aren't getting enough good healthy energy producing carbohydrates. Add some good vegetables and fruits to your daily diet plan and avoid the sugary drinks and candies. Yes they have carbohydrates in them, but in the form of sugars and they are not as good for your body as the fruits and vegetables are.

Fats

Fats are shunned by many people especially when they start dieting and are trying to lose weight. However, your body needs a certain amount of fats to function properly and maintain healthy skin, nails and hair. Also, one (1) gram of fat contains a whopping nine (9) calories. So don't cut out all the fat in your diet, instead, switch from eating bad fat sources to good fat sources.

Proteins

Protein is a very important nutrient that many people do not get enough of. Protein can be used by the body as energy, one (1) gram of protein has four (4) calories. However, it serves a much more needed function by providing the necessary materials that your body needs to repair and heal itself, especially after a grueling workout. It is well known that if you are exercising regularly you need to take in good quality sources of protein to help recover from your workouts.

Here is something that most people don't realize:

Your body uses fats to help properly breakdown proteins so they can be absorbed better. That is one of the reasons that low carb, high fat and protein diets are used by people trying to reduce their body fat. These type of diets work in the short term, but after a while those people become irritable and cranky because they cut out all carbohydrates. I know when I cut my carbs when I prepared for a bodybuilding contest, I would be moody and grumpy, but then on my cheat day my attitude improved.

Vitamins & Minerals

Your body needs an adequate amount of vitamins and minerals on a daily basis. These two nutrients work in your body to help in all its functions. Everyday functions such as moving around, thinking, healing sore muscles and injuries as well as helping to break down the carbs, fats and proteins you eat for energy all require vitamins and minerals. One of the best ways to make sure you get enough is to take a good multivitamin everyday.

So, in order to build and maintain a strong healthy energetic body, you need to eat good healthy food and drink water. Avoiding any one form of nutrients will through your body out of balance as well as affect your energy levels. Make sure you add enough water to your diet and balance out the amount of fats, carbohydrates and proteins so you can live healthy, well and enjoy life.

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