There is a flood of information coming our way about what to eat and what not to eat. You may be confused at what seems like contradictory nutritional advice; some say no to carbohydrates, others say it's fat you should stay away from. Actually, our bodies are chemically and physically different, so there is no nutritional system that works well for everyone. Nevertheless, if you want to improve your general health, use these simple concepts to make your own healthy diet: · Variety: Eating a wide range of foods will get you all the essential nutrients that you need, certain vitamins minerals present in some foods and lack in others. For example, if you are used to eating white rice every day, introduce something new. To replace rice, you can prepare bulgur (cracked wheat), or brown rice, or buy rye crisps (excellent whole grain, wheat free crackers available in supermarkets) or skip the rice all together and try steamed vegetables instead. u Freshness: Minimize your usage of canned and frozen vegetables, and prepare your food from fresh ingredients. Avoid commercially prepared food, like frozen TV dinners or canned soups; they are high in fat, salt, preservatives and chemical flavorings. u Less food: In studies, animals fed less than their recommended daily calories lived longer and had fewer diseases than those put on average diets or allowed to eat as much as they wanted. Eat smaller meals and always start with a salad. Avoid eating to the point of over saturation, at which you feel like you cannot move. That habit is detrimental to your health. u Simple food: Can you enjoy a boiled corn on the cob without dabbing heaps of butter and salt on it? If the answer is no, then you do not enjoy the taste of simple, whole foods. Accustom yourself to the taste of simpler foods without the extra addition of sauces and condiments to really slice the amount of calories you consume, and to avoid chemical additives. u More fruits and vegetables: If you are the type who will eat a piece of fruit once every blue moon, then you know you need to work on your diet. Always keep fresh fruit in stock in your kitchen to grab some when you are in a rush. Bananas, oranges, pears, plums, apples or peaches make great quick morning snacks. As for vegetables, learn new dishes that center around vegetables rather than meat or steaks. Fruits and vegetables are good sources of iron, potassium, vitamins, fiber, and water. u Fibers: Fibers in the diet maintain proper functioning of the digestive system and prevents constipation. There are 2 types of fibers, each with its advantages. Insoluble fibers assist regular bowel motion and protect against diseases of the colon, including cancer. Insoluble fibers are found in: wheat bran, whole wheat products, whole grains, nuts, seeds, and some fruits and vegetables. Soluble fibers can lower blood cholesterol and blood pressure, thus reducing the risk of heart diseases. Soluble fibers are found in: oats, oat bran, sesame seeds, apples, and beans and lentils. Choose brown breads instead of white for its extra contents of fiber, iron, and B vitamins, and try brown rice once in a while instead of white rice. __
