November 19, 2015

Healthy Eating Guide and Recipes

As the days grow shorter and we spend more time inside, it's important to focus on healthy eating as preventive care. This is also a great time to enjoy foods that promote mental health. Here are some healthy eating guidelines to keep in mind.

Healthy Eating Guidelines


Eat 90% of your food to nourish your body and 10% just for fun.
Your eating doesn't have to be perfect, just look for progress!

Eat a rainbow of fruits and vegetables every day. Eat between 9 and 12 servings of fruits and vegetables daily. Fresh fruits and vegetables are loaded with enzymes, vitamins, minerals, and important phytonutrients such as carotenoids and bioflavonoids that protect us from cancer, heart disease, and most other chronic degenerative illnesses. Fruits and vegetables also provide us with fiber.

Choose organic and/or local foods whenever possible. The average American eats a pound pesticides each year, which can stimulate the growth of cancer cells. Organic and pesticide-free foods have higher levels of nutrients because organic farmers pay more attention to their animals' health and to their soils. Also, the mineral levels in local and organic food are twice as high, on average, as commercially grown foods.

Try to eat foods that are in season. They usually have the highest nutrient content and the greatest enzyme activity. Eat foods that will spoil. This insures that the food still has life in it. Packaged foods lack this nutrient-rich vitality.

Increase high-fiber foods--if you can tolerate them. Try to consume 20-30 grams of fiber daily. Richest sources are whole grains (brown rice, bulghur, millet, buckwheat, rye, barley, spelt, oats, quinoa), legumes, vegetables and fruits. Fiber protects our colon health, and reduces our risk or colon and breast cancer.

Eat high quality fats. Fats found in avocados, fish (salmon, mackerel, tuna, and sardines), nuts and seeds, organic coconut oil and olive oil all provide essential fatty acids. These crucial nutrients reduce inflammation, calm the nervous system, and improve joint motility. 

Eat breakfast! This practice jump-starts your metabolism so you feel more energized, digest better, and use your calories for energy instead of storing them as fat.


Try these high fiber recipes.

Here are some delicious desserts made with high quality fats and alternative sweeteners.

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3 comments:

Kim Phamy said...

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Eli Joseph said...

I am glad to know about detox and food that you eat. To be healthy and fit I take Green energy drinks. I try various recipes from the internet for preparing it and think it is the best way to control body fat!

Vomail said...

Truly appreciate this wonderful post on Healthy Eating Guide and Recipes. Liked these recipes a lot and will love to try these on coming weekend. Usually try such recipes and then share photos with my followers on Nom Photo App and they love it.

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