Diet Tips For Optimal Health

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Free Healthy Eating Tips


Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.

Eat your dinner before 7pm and if you can,  eat it by 6pm. If you always come home late from work, it is advisable you mind your portion size and take light meals.

The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat dairy products.

Your protein sources should be lean meats, poultry, fish, beans, eggs, and nuts.

Choose foods that are low in saturated fats  , trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.


 Snacks should consist of items like fruit, or nuts and should be taken in moderation to satisfy hunger and not cause excessive
weight gain .
It
Avoid sodas and sugar  -enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.

Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.

If a person is angry or depressed , eating will not solve these situations and may make the underlying problems worse.

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Avoid heavy meals during hot days.

A vegetarian  lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins , minerals, and iron in their food

Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.


Avoid eating raw or undercooked meats of any type.

Boiling water before drinking is healthy because it destroys pathogens and germs and male is safe to drink

Never drink cold water. It is bad for your health and well being

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Tips for special situations:

✅People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.

✅People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.

✅People who prepare food should avoid using grease or frying foods in grease.

✅People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.

✅Seek medical advice early if you cannot control your weight, food intake, or if you have
diabetes and cannot control your blood glucose  levels.

To Lose weight fast, reduce your carb intake by half or beyond. Stop intake of sugar, alcohol and refined grains.

REF

www.medicinenet.com/healthy_living/article.htm

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