Eating the right stuff

Dietitians say that a good meal is a balanced one. What does this mean? It means that you should eat everything: fruits, veggies, grains, meat and fats. The key is choosing the right healthiest item from each group.

Health Castle, a Web site dedicated to nutrition, recommends that a healthy meal should include the following elements:

Fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.

Lean meats, poultry, fish, beans, eggs and nuts.

Low in saturated fats, trans fats, cholesterol, salt, and added sugars.

DON’T GIVE IN WHEN YOU EAT OUT AND ARE ON THE GO

It’s important to make smart food choices and watch portion sizes wherever you are—at the grocery store, at work, in your favorite restaurant, or running errands.
Try these tips: • At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week. • When grabbing lunch, have a sandwich on whole-grain bread and choose low-fat/fat-free milk, water, or other drinks without added sugars. • In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed. • On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts—to help you avoid impulsive, less healthful snack choices.*

Information taken from Healthcastle.com

Facts sheets on nutrition

What is a healthy weight?

Most of us have asked ourselves what's the healthiest weight for me. People have mistakenly related being skinny with being healthy. That is not completely true because your weight has various components such as height, age, and bone structure.

It is very important to keep close attention to your weight in order to avoid weight-related diseases such as Coronary Artery Disease, Sleep Apnea, Type 2 diabetes, high blood pressure, and strokes.

In order for you to find out whether your weight is healthy or not, you need to know your Body Mass Index (BMI) and that is calculated by using this equation:

BMI = 703 mass (LB) / height² (in²)

Below 19 = Underweight

19-24.9 = Healthy Weight (Low Health Risk)

25-29.9 = Overweight (Moderate Health Risk)

30-40 = Obese (High Health Risk)

Over 40 = Morbid Obesity (Very High Risk)

Water: enough or not enough

Hello guys,

I found an article about water called "Water: How much should you drink every day?"; and it explains the importance of drinking enough water and possible health consequences when you are not hydrated.

I know some people do not like water. If that describes you, you may want to eat more fruit and drink caffeine-free beverages. It's not a complete substitute, but it will help.

Water: How much should you drink every day?


¡Salud!

Hungry? have a healthy snack

Hello bloggers,

Most of us think that a diet means NO snacks, but, you still can eat your favorite chocolate without the guilt. I usually eat fat free jelly or fat free pudding. This way I can keep my stomach full until dinner time.

When choosing a snack please keep in mind these tips:

Fruit and vegetables are the most effective way of combating the 'munchies' and are also good for your digestion. Fruit and vegetables are low in calories so you can eat different snacks every day and never get bored. 'Little and often' works. Snacking will give you the energy you need during the day and help satisfy your hunger. Snacks can be a source of health-promoting nutrients, such as fiber... so choose wisely! Snacking won't spoil your appetite if you plan a combination of nutritious snacks and healthy meals. Combining snacks with smaller meals can increase your metabolic rate by up to 40%. *

* these information was gathered from unileverusa.com

Cereal

Hello healthy eaters,

Every day for breakfast I usually have cereal, but most of cereals are high in sugar, which will give you energy but you will get hungry again. That's why it's so important to choose a healthy cereal that will keep you full through out the morning and has a lot of nutrients and proteins that are good for you.

Here is an article that explains which cereal is best for you.

CHOOSING CEREAL

Ciau

Hola

My name is Patricia and I'm going to teach you how to eat healthier!

Stop by anytime because i'm going to help you to lose all those extra pounds!

Au revoir!