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|I am a Consumer Health Educator.
I write and publish health & wellness articles and newsletters.
I create learning tools that people can use to promote and protect their health.
My goal is to empower others to take control of their health through knowledge and awareness.
Healthy Eating for Health and Longevity
You've decided to prepare your grocery shopping list. You have a budget and you have some time to go grocery shopping. You want to buy what is necessary to prepare healthy nutritious meals.
What should I buy and how much?-
Remember healthy eating is not about having plenty to eat, but about eating the right foods from the right food groups.
By using this guide one can shop wisely, eat healthily, prevent disease and control weight.
This guide is only a small part of an online patient health education program. The tutorial component is the first step to self care and taking responsibility.
The four food groups are, Vegetables and Fruit, Grain Products, Milk and Meat Products.
- Firstly buy food from the four food groups.
- Secondly you may not need as much as you think you do, to eat well
- Thirdly you may need to limit some you already eat and increase others.
A 'Vegetable and Fruit' serving is:
- 1 cup of raw leafy vegetables
- 1 fruit-an apple, orange, grapefruit, etc
- 1/2 cup cooked leafy vegetables
- 125 ml fruit juice (100%)
- 1/2 cup frozen, canned or fresh vegetables/fruit
*An Adult 19-50 requires 7-10 servings daily for a healthy eating pattern- A male more than a female.
Grain products provide carbohydrates, iron, fibre, Vitamin B. magnesium and zinc.
A serving of 'Grain Products' is:
- 1 slice of bread
- 1/2 bagel, pita or tortilla
- 1/2 cup cooked rice, bulgur or quinoa
- 1/2 cup cooked pasta or couscous
- Cold cereals 30g
- Hot cereals 175 ml ( 3/4 cup)
*Healthy eating includes whole grain, at least one half of the daily serving requirement.
A serving of 'Milk Products' is:
- 175g yogurt
- 250 ml fresh or powdered milk
- 125ml evaporated milk
- 250 ml fortified soy beverage
- 50g cheese
- 175 g kefir
*An adult 19-50 years requires 3-4 servings of milk per day.
Meat and Meat Alternatives provide iron, zinc, magnesium, vitamin-B, protein, fat and Omega-3. Omega-3 present in fish reduces the risk of cardiovascular disease.
A serving of 'Meat Products' is:
- 75 g lean meat or poultry
- 2 eggs
- 3/4 cup cooked legumes
- 3/4 cup tofu
- 1/2 cup of cooked or shelled fish
- 2Tbsp peanut butter
- 1/4cup of shelled nuts
*Two servings of fish a week is good for a healthy eating.
Oils & Fat
The type of fat or oil is as important as the amount of fat. Polyunsaturated and Monounsaturated fats are good sources of Omega- 3 and Omega-6, a certain amount is required in our diet.
Saturated and trans fat on the other hand can contribute to cardiovascular disease, obesity cancer and other chronic diseases. We need to limit these.
Thirty to forty-five mls of unsaturated fat each day will give you the fat you need for healthy eating.
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