13 Keys to a Healthy Diet

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

Aku memang makan banyak buah-buahan dan sayur-sayuran..memang menjadi kegemaran sejak aku kecik lagi..makan banyak serat boleh membuatkan kita kenyang dalam tempoh yang lama..jadi mari kita pakat makan serat banyak-banyak..tapi pilih yang low calorie...jangan lak dok hentam derian, cempedak....

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

hahahah...ni kira macam buat sayur campur la ni..warna-warni gitu....ceria-ceriakan pola pemakanan anda supaya kita terhindar daripada tekanan...

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

kalau nak kurangkan berat dengan cepat..kurang-kurangkanlah makanan yang manis dan berkarbohidrat kompleks..macam aku..kalau start makan benda manis...tu..diiaaa...tak boleh berhenti makan wwwwoooo...lagi satu dalam diet plan aku memang tak tertera perkataan nasi dan roti....

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

Yang ni lak...aku cuba elakkan..sebab aku ni suka sangat makan burger..so aku ada la beli daging burger yang kurang lemak (DARABIF)..tapi aku takut gak kalau lemak tepu yang terselit disebaliknya..dah lama aku tak makan...mungkin dalam sebulan sekali kot..nak lepaskan mengidam...hikhikhikkk...

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

Elakkan makanan di dalam tin dan cuba sehabis mungkin makanan yang kita masak sendiri dari sumber yang fresh...(yang penting elakkan fast food.....alamak nando's..kenny rogers..ayamas..kfc..tidakk..tidakkkkkkk...)

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

Aku memang suke ratah ikan...

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Setiap kali anda membeli barangan makanan, cuba belajar membaca label pada yang mengandungi info jumlah kalori, lemak, gula bds...ini penting supaya kita tidak tertipu..walaupun ia dilabelkan rendah lemak..tapi cuba kita tengok ingrdient yang lain spt gula, lemak, garam....Ini juga salah satu cara untuk kita mengurangkan kalori dalam makanan...

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

Takutnya kolestrol..tapi kita boleh makan oat atau serat yang lain untuk menurunkan kadarnya....

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

Pelbagaikanlah makanan anda..tidak hanya membekalkan nutrien yang mencukupi tetapi mengelakkan kita daripada teringin kepada makanan yang tidak sihat kerana bosan dengan satu jenis makanan sahaja...

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

kalsium penting untuk kekuatan gigi dan tulang...selain daripada itu, telah terbukti mereka yang mengambil kalsium yang mencukupi dapat mengurangkan sejumlah berat badan....

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

Fakta ni aku setuju...tapi herbalife jugak adalah antara suplimen yang mempunyai nutrien yang mencukupi dan seimbang (ceeehhhh..sempat lak tu promote...)

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

Senaman penting untuk kecergasan dan kesihatan kita secara holistik..tapi senaman yang mampu aku lakukan dengan time constrain ialah naik tangga, turun tangga dan berjalan kaki....

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

Arak adalah raja segala kejahata :P.......

artikel asal : http://www.wellnessletter.com/html/fw/fwNut01HealthyDiet.html