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Facts About Healthy Food Chart

Facts About Healthy Food Chart



 
Having a healthy food chart readily available when deciding what kind of food to choose before eating is among the wisest steps that you can take in order to take care of your health. It's even better if you keep a list of "sensible" foods along with their caloric value. Bear in mind that eating properly isn't just about reducing your weight and maintaining it off. It is also about becoming healthy and remaining healthy. For that matter, you should always remember that the main reason for eating right is sustaining optimum health and wellness.

Risk of Being Overweight

Medical problems that are related to excess body weight may include several complications such as diabetes, stroke, high-blood pressure, tumor growth, gout, osteoarthritis, gallbladder diseases and even breathing problems like sleep apnea (difficulty of breathing, or cessation of breathing during sleep) and asthma. Scientific studies revealed that an individual who is 40% over-weight has two-folds the risk of having early death compared to an average-weight person. Therefore, you're now aware that obesity isn't just a "cosmetic" problem. It's really a "health problem." This is exactly why it is vital that you keep a healthy food chart to guide you on what type of food you should choose whenever you're doing food shopping or eating.



Foods to Include in My Healthy Food Chart?

  • Vegetables and Fruits - It is strongly advised that fresh fruits and vegetables needs to be present at the top portion of your healthy food chart. For that matter, the National Institutes of Health (NIH) highly suggest that every person should eat at least 5 to 9 servings of fresh vegetables and fruits every day. Why? Simply, because they're extremely low in calories and incredibly high in nutritional vitamins, minerals, anti-oxidants as well as essential fiber. To get the best nutrition, pick a wide selection of the most vibrant colored fruits and vegetables that are available in the market.
  • Wholegrain Products - 100% whole-grain breads, pastas, breakfast oats and cereals also need to be on top of your healthy food chart listing. Refined white pasta and bread, lacks the healthy fiber, vitamins, and minerals that are present in whole-grain foods. Highly processed grains are usually "pure" carbohydrate and behave in the same way as sugar does once they are being metabolized by the body, they create unhealthy surges in blood-glucose levels the same as sugar.
  • High-Protein Foods - Whenever looking for protein food items to include in your healthy food chart, stay away from high-caloric, high-fat meats. And certainly avoid breaded, and deep-fried foods that come mostly from fast-foods. These foods are extremely loaded with fats and not to mention its high sodium content. Rather, choose "broiled" skinless poultry, fish and lean meats. You might as well try beans, egg-whites, seeds and nuts. These products are some of the other excellent source of protein, and should definitely be included in your healthy food chart. Milk products are, likewise, good sources of essential amino acids and calcium; however, you should always go for low-fat on all dairy products, whether it is yogurt, milk or cheese.

To make sure that your healthy food chart is perfect, you also need to keep your "beverage" selections really simple. All you need is pure and clean water to extinguish your thirst. However, low-fat milk, all-natural juices that came from fruit and vegetable, as well as mild organic teas are also considered to be a great option. In addition, try to stay away from high-caloric appetizers and sweets. If you wish or desire to have a snack, consider fresh fruits, nuts and other whole-grain cereals to compliment your healthy food chart.


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