Experience the Benefits of Healthy Eating

Posted by Kristen on January 5th, 2010 at 08:30am

We all know we should “eat well,” right? When we order fast food or eat too much dessert – we tell ourselves, “I know this is bad, but it tastes soooo good.” Unfortunately, eating unhealthy has become so commonplace that many people may not even recognize that they’re dis servicing their bodies with the foods they eat. On the flip side, the benefits of healthy eating are also ignored.

Have you ever ordered a salad with a large group of friends or family members, and gotten the wide-eyed look that says “ooh somebody’s watching their weight.” That’s because it’s become so acceptable to eat whatever we want, whenever we want. The great need to eat healthy foods, like whole fruits and vegetables, has become an oddity in our culture. Everyone around you feels much more comfortable if you just order a cheeseburger and fries and call it a day. But it’s not about making others comfortable. It’s about improving your life with vibrant foods that help your body to function better!

One of the major benefits to healthy eating is an increased energy level. I’m not just talking about cutting calories, I’m talking about eating healthy foods – like fruits and vegetables. If you think about it, the reason you get tired after eating is because your body is working hard to digest your meal. The post-Thanksgiving food coma is often the worst because we eat so much! But on a typical day, the average person experiences a lack of energy after lunch. If you eat more fruits and vegetables – try a salad for lunch with viniagrette dressing – you’ll experience increased energy throughout the day, because your body can easily digest it. Top the salad with an avocado and sunflower seeds to satisfy your hunger longer.

In 2007, the World Cancer Research Fund together with the American Institute for Cancer Research published a study called Food, Nutrition, Physical Activity and the Prevention of Cancer. Based on the results of the study, the panel came up with several diet recommendations.

1. Be as lean as possible within the normal range of body weight. Median adult body mass index (BMI) to be between 21 and 23.
2. Be moderately physically active, equivalent to brisk walking, for at least 30 minutes every day. As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous, physical activity every day. Limit sedentary habits such as watching television.
3. Consume energy-dense (fatty) foods sparingly. Avoid sugary drinks. Consume ‘fast foods’ sparingly, if at all.
4. Eat at least five portions/servings (at least 400 g or 14 oz) of a variety of non-starchy (potatoes don’t count!) vegetables and of fruits every day. Eat relatively unprocessed cereals (grains) and/or pulses (legumes) with every meal.
5. Consumption of red meat to be no more than 300 g (11 oz) a week, very little if any of which to be processed.
6. If alcoholic drinks are consumed, limit consumption to no more than two drinks a day for men and one drink a day for women.

Another great benefit of healthy eating is weight loss. Since it’s the New Year, resolutions often center around weight loss and exercise. Instead of vowing to lose weight this year, vow to eat healthy and the weight will fall off naturally. It’s a tall order for someone who’s not used to making healthy eating choices, but it’s a decision you’ll never regret. Follow the guidelines above, and make healthy choices every time you eat something. Plan your meals ahead of time, and stock pile fruits and vegetables in your kitchen and at the office, so you always have something to grab when you feel a hunger pain.

By incorporating healthier foods into your diet, you don’t have to feel guilty when you do go out to eat for a special occasion, or family gathering. If you’re eating well most of the time, the occasional splurge won’t have as big of an impact. And eventually, you’ll like your new lifestyle so much more, you won’t want to splurge!

For great salad recipes, check out FaveDiets.com

Tags: benefits of healthy eating, diet and cancer prevention, new year diet, plant-based diet

Under healthy eating Tags: benefits of healthy eating, diet and cancer prevention, new year diet, plant-based diet