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What are healthy eating tips? – Part 3

Healthy eating is not about staying unrealistically thin, or depriving yourself of the foods you love.
• It’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible.
• Some nutrition basics and using them in a way that works for you is about healthy eating.
• You can expand your range of healthy food choices.
• Learn how to plan ahead to create and maintain a tasty, healthy diet.

Healthy Eating Tip 5 : Eat more healthy carbs and whole grains

• Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy.
• Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.

A quick definition of healthy carbs and unhealthy carbs
• Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables.
• Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
• Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients.
• Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs
• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley.
• Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy Eating Tip 6 : Enjoy healthy fats & avoid unhealthy fats

• Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.
• Foods rich in certain omega-3 fats called EPA and DHA are particularly important.
• They can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:
• Monounsaturated fats
• Polyunsaturated fats

Healthy Eating Tip 7 : Put protein in perspective

Try different types of protein such as beans, nuts, seeds, peas, tofu, and soy products.
• Beans: Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.

Healthy Eating Tip 8 : Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. Good sources of calcium include:
• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy Eating Tip 9 : Limit sugar and salt

Sugar is often disguised using terms such as:
• cane sugar or maple syrup
• corn sweetener or corn syrup
• honey or molasses
• brown rice syrup
• crystallized or evaporated cane juice
• fruit juice concentrates, such as apple or pear
• maltodextrin (or dextrin)
• Dextrose, Fructose, Glucose, Maltose, or Sucrose

• Most of us consume too much salt in our diets.
• Avoid processed or pre-packaged foods.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Eat, Drink, and Be Healthy Mindful Eating 50 Secrets of the World’s Longest Living People

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