| Poor nutrition has been linked to heart disease, high | | | | used. Therefore, you do not have to worry about |
| blood pressure, cancer, and many other diseases. We | | | | hidden fats or too much salt, that are likely present in |
| can reduce our risk by choosing well-balanced meals. | | | | most restaurant foods.Be a good role model for your |
| Balance, moderation and variety are the keys to | | | | family. You will be serving them by providing both |
| eating well to maintain a sound mind and body.Fast | | | | healthy meals and educating them about leading a |
| foods and eating out in restaurants have become so | | | | healthy lifestyle. This is huge because you are setting |
| prevalent in our society that eating healthy meals are | | | | the example for your kids and passing it on to their |
| somewhat difficult. Understandably, it is easier to | | | | kids, and down the line. So, if there was any |
| take the kids to a fast food restaurant or drive | | | | evidence before of family history health problems, |
| through after an exhausting day at work. No doubt | | | | feel well that you decided to take charge and end |
| there are more convenient choices but they are killing | | | | the madness or at least decrease the risk for your |
| us and our families. Like with any change, it is | | | | family's future generations.The goal here is to enjoy |
| challenging to adopt a new way in the early stages, | | | | nutritious and tasty foods. Remember, moderation is |
| but not impossible.First begin with a plan. You have | | | | key so do not be too obsessed or restrictive as you |
| heard many times that if you fail to plan, then, you | | | | may sabotage your success resulting in binge eating. |
| plan to fail. It is the same with eating. Plan your meals | | | | Many of you can probably relate to forcing yourself |
| at the beginning of the week. Breakfast is as simple | | | | not to eat a certain type of food such as a cookie, |
| as whole grain cereal, whole-wheat toast, fruit, | | | | only to find a whole box devoured later. Have the |
| low-fat yogurt, 100% juice, and skim milk. Pack your | | | | cookie to prevent overeating down the road.Plan |
| lunch the night before so you will not make excuses | | | | your meals to incorporate servings of protein, whole |
| or be tempted to run to the hotdog vendor. Pack | | | | grains, fresh fruits, vegetables, and dairy products. |
| leftovers from dinner, a veggie or tuna sandwich with | | | | RDA suggest for daily intake of carbohydrates: |
| low-fat mayo, fruit or soup. Purchase ready-made | | | | 55-70%, fats: 20-30%, proteins: 15-20% and the |
| salads [without dressing mixed in] for a quick and | | | | World Health Organization suggests 40-50 grams of |
| easy dinner. Store readily available vegetables with | | | | fiber daily. A varied diet is essential to good health. |
| low fat dip for easy snacking. Children love to dunk | | | | Concentrate on foods that are high in vitamins, |
| food into dips, this is a great way to get them to | | | | essential fatty acids, antioxidants, unrefined |
| eat a healthy snack.Prepare meals that can be stored | | | | carbohydrates, high fiber, low in sugar, low in fat, low |
| in the freezer such as casseroles, pasta dishes, etc. | | | | in sodium, and limit alcohol consumption. Eating well |
| Before you go to work, take a dish out of the | | | | and limiting your use of salt, sugar, caffeine, fats, can |
| freezer to thaw out. When you come home from | | | | reduce stress and disease. American Cancer Society |
| work, all you need to do is throw the thawed dish in | | | | has stated that as much as 60% of cancer is related |
| the oven for about 35-45 minutes and dinner is | | | | to diet.You must start by making a decision to live a |
| served without much effort.Eating healthy on a | | | | healthy, less stressful life by developing good eating |
| regular basis does take planning and discipline. At first, | | | | habits. Come up with a plan and include your family |
| it may seem rigorous because you are learning how | | | | by asking for feedback. Find out what healthy foods |
| to prepare meals. Grocery shopping may also feel like | | | | they want to try. Get them involved. It is easier to |
| a chore. But, within a couple of weeks, it will become | | | | change when you are supported. Eating well will help |
| a habit and second nature. You will feel more in | | | | you manage stress, reduce risk of disease and illness, |
| control knowing exactly what ingredients are being | | | | control weight, and provide energy. |