Healthy Eating – Breaking Through the Myths

January 05, 2009

There are an endless amount of myths surrounding nutrition and general healthy eating.

• Are carbohydrates OK to eat?
• Do I need to eliminate fat?
• Can I drink diet soda?
• How many calories do I really need each day?
• Will fruit make me fat?

It can really make your head spin. Afterall, one day you read coffee is good for you, and the next day, you read it can cause health problems.So what you do you? First, as always, if it sounds too good to be true, it probably is. Second, if the information you hear suggests eliminating any food or an entire food group for healthy eating, it probably is a myth.

Healthy eating means eating a variety of foods from all food groups. The key is to focus on foods that are minimally processed and closest to their natural state. Although some foods and food groups get demonized, keep in mind that most play an important role in health.

Let’s take a look at the basics with the three macronutrients that provide calories:

1. Carbohydrates
2. Protein
3. Fat

Carbohydrates should be the cornerstone of healthy eating. However, there is a big difference in the type and quality of this nutrient – sugar is a carbohydrate, just like fruits and vegetables. Therefore, quality is important when determining what to eat. Carbohydrates can be a great source of fiber, B vitamins, vitamin C, and many other vitamins and minerals. When choosing grain based carbohydrates, like breads and cereals, aim for ones that have at least 3 grams of fiber per serving and less than 10 grams of sugar.

Fruits and vegetables are also carbohydrates. They provide nutrients that cannot otherwise be obtained from the diet, so the more we can eat, the better. The Dietary Guidelines recommend 2 cups of fruit and 2.5 cups of vegetables/day for the “standard” 2000 calorie diet.

We’re not asking you to mash your fruit and veggies to find out how much you’re eating. Instead, use this general guide for some of the more common produce consumed.

• 1 apple = 1 cup
• 1 medium bunch of grapes = 1.5 cups
• 1 small orange = ½ cup fruit
• 1 raw tomato = ½ cup vegetable

As a general rule of thumb, every single meal and snack should have a fruit and/or vegetable included. The more the better when it comes to these colorful treasures!

Protein also provides nutrients that can’t be consumed through any other foods.It is important to choose low fat protein options, like chicken and turkey breast, seafood, lean red meat, low fat dairy products, eggs, etc.

Rounding out the three calorie containing macronutrients is fat. Fat is necessarily for optimal health; like the other macronutrients, though, it is important to look at the quality. For example, bacon and shortening provide a lot of fat, and are very unhealthy, while olive oil or fish oil are fantastic for the body. Definitely avoid trans fat, and try to choose monounsaturated ones.

Again,, stick to the basics – always opt for quality foods, with little packaging and processing, and you will be making the best choices for your body and optimal health.

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Comments

[Jonathan Paul]

Thanks a lot blogger for such a nice post about how to get health by diet .Cows' milk is the best source of calcium.Fish is essential for optimum health.Skipping breakfast helps shed pounds.Fish is the only good source of omega-3 fatty acids, which may promote heart health.Eat Green and Save the Planet - even if you do it just one day a week.

Thank u
:-)
Keep blogging

[Baby Eczema]

Tammy, your right. A tomato is for sure a fruit because a true fruit is made from the ovary in the middle of the flower and contains the seeds of the plant.

[Tammy]

It is my understanding that a tomato is actually a fruit not a vegetable,