Tips for Healthy Eating

At the heart of a healthy lifestyle is good nutrition. Making smart food choices can help reduce your risk of heart disease and stroke. The good news is, eating right doesn’t have to be hard or require a special diet.

Here are some simple tips to help you and your family follow an overall healthy dietary pattern.

INCLUDE

• Fruits and vegetables

• Whole grains

• Beans and legumes

• Nuts and seeds

• Fish (preferably oily fish high in omega-3 fatty acids), skinless poultry, and plant-based alternatives

• Fat-free and low-fat dairy products

• Healthier fats and non-tropical oils

LIMIT

• Sodium and salt

• Saturated fat

• Sweets and added sugars, including sugar-sweetened beverages

• Red meats – if you choose to eat red meat, select lean cuts

AVOID

• Trans fat and partially hydrogenated oil

TIPS

• Choose wisely, even with healthier foods. Ingredients and nutrient content can vary by brand and preparation.

• Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.

• Watch your calorie intake. To maintain weight, consume only as many calories as you use up through physical activity. If you want to lose weight, consume fewer calories or burn more calories.

• Eat reasonable portions. Often this is less than you are served.

• Eat a wide variety of foods to get all the nutrients your body needs.

• Prepare and eat healthier meals at home. You’ll have more control over ingredients.

• Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy diet.

For more details : http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Eat-Healthy_UCM_307257_Article.jsp#.V71VlmOM5GM

6 Best Veggies for Weight Loss

  Red and Green Peppers

You may have heard that spicy hot pepper can help you scorch calories, but did you know that mild pepper can have the same effect? Thanks to a metabolism-boosting compound, dihydrocapsiate, and their high vitamin-C content, sweet red and green peppers can help you lose weight. A cup of these bell-shaped veggies serves up to three times the day’s recommended vitamin C—a nutrient that counteracts stress hormones which trigger fat storage around the midsection. Dip slices of bell peppers into hummus for a light afternoon snack, add the veggie to omelets and salads, or throw some chicken in a corn tortilla with salsa and slices of avocado, red pepper and onion for a Tex-Mex-inspired fat-fighting dinner.

   Broccoli

In addition to warding off prostate, breast, lung and skin cancers, this flowery vegetable can also help you whittle your middle. According to experts, broccoli contains a phytonutrient called sulforaphane that increase testosterone and fights off body fat storage. It’s also rich in vitamin C ( a mere cup of the stuff can help you hit your daily mark), a nutrient that can lower levels of cortisol during stressful situations, helping those abs take center stage. The only downside? It can make some people with sensitive stomachs a bit gassy—which isn’t a good look if you’re planning to hit the beach or rock a tight-fitting outfit. That’s no reason to steer clear of this veggie on a day-to-day basis, though. Whip up our Garlicky Beef and Broccoli with Broccoli Noodles recipe to reap the belly-flattening benefits —just not the day before you need to look your leanest.

   Spinach

It may look pretty unassuming, but Popeye's favorite veggie can actually help take your calorie-burning potential to the next level. How? The green is overflowing with protein (just one cup of the steamed variety has as much protein as a medium hard-boiled egg), a nutrient that aids post-pump muscle recovery and growth. And remember: The more muscle mass you have, the more calories you burn at rest! What’s more, the leafy green is also rich in thylakoids, a compound that’s been shown to significantly reduce cravings and promote weight loss. Add the green to your dinner plate to reap the benefits. We like to steam it and flavor it with garlic, olive oil and lemon.

   Pickles

Pickles are low-cal, filled with fiber and covered in vinegar—which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Every dieter knows that eating filling snacks are paramount to weight-loss success, but how does the vinegar help the fat-fighting cause? Studies show acidic foods help increase the rate at which the body burns off carbs by up to 40 percent—and the faster you burn off carbs, the sooner your body starts incinerating fat, which can help you get that lean look you crave. Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo to start feeling more confident in your skivvies.

   Potatoes

If you typically eat your potatoes warm out of the oven, you’re missing out on the spud’s fat-fighting superpowers. When you throw potatoes in the refrigerator and eat them cold, their digestible starches turn into resistant starches through a process called retrogradation. As the name implies, resistant starch, well, resists digestion, which promotes fat oxidation and reduces abdominal fat. Since eating cold baked potatoes doesn’t sound too appetizing, why not use the cooled spuds to make a potato salad instead? Here’s how: Bake red potatoes in the oven until they’re cooked through and allow them to fully cool. Then, cut them into small slices and dress them with Dijon mustard, fresh pepper, chopped green onions (more on this veggie next), dill and plain Greek yogurt. Mix everything together and put in the refrigerator to cool before consuming.

   Onions

Onions are rich in quercetin, a flavonoid that increase blood flow and activates a protein in the body that helps regulate glucose levels, torches stored fat and keeps new fat cells from forming. Not to mention, onions are basically the unsung hero of cardiovascular health—an important area of wellness for everyone, but especially those who hit the gym hard to accelerate their weight-loss efforts. The culinary staple can help lower cholesterol, ward off hardening of the arteries and help maintain healthy blood-pressure levels. The best part? Onions are super low-cal and easy to throw into just about anything, from soups, homemade burgers, sandwiches and tacos to pastas, salads, veggie sides, rice and omelets.

For more details visit http://www.eatthis.com/best-vegetables-to-eat-for-healthy-weight-loss

10 Healthy Foods for Good Health

If you're eating a large portion of these healthy foods as of now, your health is good.

Beans

Beans are high in low-fat protein, packed with fiber, and contain a host of nutrients and phytonutrients, the combination of which may help guard against diabetes, cardiovascular disease, and some cancers while also building and repairing muscle.

Apples

Apples are rich in a soluble fiber called pectin. Preliminary studies suggest that pectin may help to reduce levels of toxic heavy metals in the body. Alos help to prevent certain types of cancers.

Bananas

Bananas are a good source of B vitamins, which may help to remedy sleeplessness, mood swings, and irritability. They also contain vitamin C, as well as magnesium and potassium, which make them a great electrolyte replenisher, particularly after exercising or on a hot day.

Blackberries

An excellent source of vitamin C, blackberries have substantial amounts of fiber, iron, calcium, manganese, and potassium. Diets rich in potassium may help to maintain a healthy blood pressure.

Cabbage

High in sulfur, which purifies the blood, and one of very few vegetables that contains vitamin E. Antibacterial, antioxidant, and an anti-inflammatory.

Carrots

Carrots are the ABCs of health and one of the most readily available veggies. They’re an excellent source of vitamins A, B, and C. Rich in beta-carotene and carotenoids; they help protect the body from cancer, cardiac disease, and cataract and macular degeneration. They also contain iron, calcium, potassium, and natural sodium. Their delicate sweetness lends them to mixing well in both fruit and vegetable juices, and even people new to vegetable juices tend to love a carrot juice.

Cucumbers

Cucumbers contain potassium and phytosterols which can help lower cholesterol. They’re high in water, which make them great for juicing. Cucumbers are especially cooling, whether consumed in juice form or placed on the skin.

Grapes

Grapes are endowed with vitamins A, B, C and folate, and contain many important minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. The flavonoids found in grapes have antioxidant properties that can lessen the damage caused by free radicals, making them a great anti-aging fruit.

Lemons

High in vitamin C and anti-inflammatory. Lemons and limes contain limonene which may help to prevent breast cancer growth. Also contains natural anti-nausea and overall digestive-aid properties.

To know more details visit http://www.rebootwithjoe.com/eating/a-z-fruit-veggies/