Health Nutrition

The most important assets we can possess in maintaining and developing healthy bodies are eating properly, exercising, and not smoking.  Without adequate nutrition, we set ourselves up for disease, starvation and subsequently death.   

Scientist took a closer look at what we eat and our risk factor of certain diseases.  In a recently published Columbia University study, researchers found an association between reduced Alzheimer’s risk and dietary pattern similar to the so-called “Mediterranean diet”. (This diet is high in the consumption of fruit, veggies, bread, wheat and other cereals, olive oil and fish.)  We know that better nutrition means a stronger immune system, less illness and better overall health.  Healthy children learn better, healthy people are stronger, more productive and subsequently, live longer.

Beware of Bodybuilding Supplement Hype

Every day you wake up to new health information from the media or you browse through magazines and sort through pages of information from advertisers who boast about the magical wonders of their product.  All they want to do is sell you their products and they are spending billions of dollars to lure you into their web of deception.  No wonder everyone is confused.  I’m not suggesting that all of these products are unhealthy, but many are lacking in specific nutrients

What is a Healthy Diet

Although much confusion is brought on by all the media hype and certain health circles, making it extremely difficult to know what to eat and what not to eat, we will attempt to lessen the confusion and help you sort out what are some basic healthy foods. Ultimately, it is up to you to make good choices.

We can jump-start you on your way to a healthy nutritional diet by following these simple rules:

Focus on fruits.  Eat a variety of fruits—whether fresh, canned or dried, rather than fruit juice for most of your fruit choices.  For a 2,000 calorie diet, you will need 2 cups of fruit each day (for Example, 1 small banana; 1 large orange; and ¼ cup of dried apricots or peaches).

Vary vegetables.  Eat more dark green veggies, such as broccoli, kale, and other dark green leafy veggies; orange veggies, such as carrots, sweet potatoes, pumpkin, etc.; and beans and peas, such as pinto, kidney, black garbanzo beans, split peas and lentils.

Eat enough calcium.  Drink three cups of low-fat or fat-free milk—or an equivalent amount of low-fat yogurt or cheese (1 ½ ounces of cheese equals one cup of milk)—every day.  For kids aged 2-8, it is 2 cups of milk.  If you can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Eat whole Grains.  Eat at least three ounces of whole grain cereals, breads, crackers, rice or pasta, every day.  One ounce is about 1 slice of bread, 1 cup of breakfast cereal or ½ cup of cooked rice or pasta.  Be sure that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients (beware of labeling).
Lean protein is important.  Choose lean meats and poultry.  Bake, broil or grill it.  Vary your protein choices to include fish, beans, peas, nuts and seeds.

Why Do You Need To Eat Well

The food choices you make can have a long-term impact on your health.  There is good evidence that eating a healthy diet, rich in nutrients, can reduce your risk of certain diseases such as cancer, cardiovascular diseases, diabetes, and obesity, as well as others.