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The Five Keys to Healthy Eating

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The Five Keys to Healthy Eating

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Healthy eating is about more than calories or following the latest dietary fad. Trends come and go. Healthy bodies have been around for thousands of years. By embracing your individuality, and learning how to apply the five keys of healthy eating to your own lifestyle, you can transcend these temporary fads and ease into a lifelong habit of living lean.

The healthy eating is a nutrition guide developed by the Harvard School of Public Health, suggesting how much of each food category one should eat each day. The healthy eating pyramid is intended to provide a better eating guide than the widespread food guide pyramid created by the USDA.

The new pyramid aims to include the most current research in dietary health not present in the USDA’s 1992 guide. The original USDA pyramid has been criticized for not differentiating between refined grains and whole grains, between saturated fats and unsaturated fats, and for not putting enough emphasis on exercise and weight control. It also had been developed by the Department of Agriculture, not the Department of Health and Human Services, so has been alleged to be influenced by lobbyists working for the agriculture, meat and dairy industries. This accusation is somewhat substantiated by the often larger portions in USDA recommendations relative to World Health Organization and NHS recommendations.

Food groups

In general terms, the healthy eating pyramid recommends the following intake of different food groups each day, although exact amounts of calorie intake depends on sex, age, and lifestyle:

Daily exercise and weight control

At most meals, whole grain foods including oatmeal, whole-wheat bread, and brown rice;1 piece or 4 oz (~113.4g).

Plant oils, including olive oil, canola oil, soybean oil, corn oil, and sunflower seed oil; 2 oz. (~56.7g) per day

Vegetables, in abundance 3 or more each day. Each serv. 6 oz (~170g).

2-3 servings of fruits; Ea. serv. = 1 piece of fruit or 4 oz (~113.4g).

1-3 servings of nuts, or legumes; Ea. serv. = 2 oz (~56.7g).

1-2 servings of dairy or calcium supplement; Ea serv. = 8 oz. (~226.8g) non fat or 4 oz. (~113.4g) of whole.

1-2 servings of poultry, fish, or eggs; Ea. serv = 4 oz (~113.4g) or 1 egg.

Sparing use of white rice, white bread, potatoes, pasta and sweets;

Sparing use of red meat and butter.

Breast cancer patients have low vitamin D levels

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Breast cancer patients have low vitamin D levels

In a study of 166 women undergoing treatment for breast cancer, nearly 70 percent had low levels of vitamin D in their blood, according to the study presented at the American Society of Clinical Oncology’s Breast Cancer Symposium in San Francisco.

The analysis showed women with late-stage disease and non-Caucasian women had even lower levels.

“Vitamin D is essential to maintaining bone health, and women with breast cancer have accelerated bone loss due to the nature of hormone therapy and chemotherapy. It’s important for women and their doctors to work together to boost their vitamin D intake,” said Luke Peppone, Ph.D., research assistant professor of Radiation Oncology, at Rochester’s James P. Wilmot Cancer Center.

Scientists funded by the NCI analyzed vitamin D levels in each woman, and the average level was 27 nanograms per milliliter; more than two-thirds of the women had vitamin deficiency. Weekly supplementation with high doses of vitamin D — 50,000 international units or more — improved the levels, according to Peppone’s study.

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Healthy Snack in Minutes

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Healthy Snack in Minutes

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A snack is a kind of food. It is usually small in size, and can be any kind of food that you do not eat in large amount. Because it is not meant to be a meal, a snack is not breakfast, lunch or dinner. People eat snacks if they are hungry between meals. For example, eating potato chips after lunch but before dinner is eating a snack. Snacks are easy to eat and portable, in most cases. Examples of snacks are: Mars, Snickers, Bounty and Twix. These are made of chocolate and with a different filling. If you eat a snack it will give you energy which usually comes from the large amounts of sugar and/or fat in the food, so eating snacks is good for you, most of the time. We need the energy from the food because we lose energy:walking, enduring in sport and even concentrating.

Nutritional concerns

Snack foods are often subjectively classified as junk food; they have little or no nutritional value, and are not seen as contributing towards general health and nutrition. With growing concerns for diet, weight control and general health, government bodies like Health Canada are recommending that people make a conscious effort to eat more healthy, natural snacks – such as fruit, vegetables, nuts and cereal grains – while avoiding high-calorie, low-nutrient junk food.

Industry concerns

The snack food industry in market-driven societies such as the United States generates billions of dollars in revenue each year. The market for processed snack foods is enormous, and a number of large corporations compete rigorously to capture larger shares of the snack food market. Consequently, heavy promotions are used to convince consumers to buy snack foods. Processed snack foods are advertised far more than regular nutritional foods (such as fruit, vegetables, meat, dairy products), and the flashiest TV commercials and advertising campaigns are often designed to sell these products.

However, realizing the potential market discovered by companies such as Hansen’s Natural, companies like Frito-Lay, PepsiCo, Coca-Cola and Davisco are now creating new alternatives for consumers.

Types of snack foods

Almonds

cheese puffs/cheese curls

cheese

chips

crackers

cookies/biscuits

doughnuts

dried fruit

granola bars

sliced fruit

vegetables (e.g. carrots, cherry tomatoes)

instant noodles

jerky

mixed nuts

peanuts

popcorn

potato chips

pretzels

raisins

seeds (sunflower)

trail mix

whole fruityogurt

candy

pork rinds

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Tag Archives: tips

The Five Keys to Healthy Eating

The Five Keys to Healthy Eating

Food groups

See also

Breast cancer patients have low vitamin D levels

Breast cancer patients have low vitamin D levels

Healthy Snack in Minutes

Healthy Snack in Minutes

Nutritional concerns

Industry concerns

Types of snack foods