The Road To Longevity
"Healthy Lifestyle Made Easy"

 

 

 

Healthy eating is not about strict nutrition, philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it's about feeling great, having more energy, and keeping yourself as healthy as possible- all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to "eat smart"- it's not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes as well as defend against depression. Additionally, learning the habits of healthy eatng can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

In your goal to becoming healthy and eating smart, try not to be so concerned with calories, but make sure your meal contains an extensive variety according to color and freshness. As you experiment wiht your "palette of color", you will find many foods to enjoy, so your healthy goal will eventually come easier overtime. With your daily diet, you shouldn't try to change it overnight, but build slowly into it. If you would change everything at once, it will lead to giving up your dream of a healthy lifestyle. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don't let your missteps derail you- every healthy food choice you make counts.

1: Set yourself up for success
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change.

2: Moderation is key
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.

3: It's not just what you eat, it's how you eat
Healthy eating habits can be learned and it is important to slow down and think about food as nourishment.

4: Fill up on colorful fruits and vegetables
Fruits and vegetables should be part of every meal, and be your first choice for a snack- aim for a minimum of five portions each day.

5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy.

 

6: Enjoy healthy fats and 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.

7: Put protein in perspective
Protein gives us the energy to get up and go-and keep going. Protein in food is broken down into the 20 amino acids that are the body's basic buiding blocks.

8: Add calcium and vitamin D for strong bones
Calcium and vitamin D are essential for strong, healthy bones.
Great sources of calcium include:
Dairy products, which come already fortified with vitamin D.
Dark green, leafy vegetables, such as kale and collard greens.
Dried beans and legumes.

 

 

9: Limit sugar, salt and refined grains
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet-sugar, salt and refined starches.
"Keep your sweets as your treats!"

10: Plan quick, healthy and easy meals ahead
Healthy eating starts with great planning.

 

The Food Guide Pyramid is one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for:

Orange- Grains
Green- Vegetables
Red- Fruits
Yellow- Fats and Oils
Blue- Milk and Dairy Products
Purple- Meat, Beans, Fish, and Nuts

 

Make it Personal. Through the USDA's MyPyramid website, people can get personalized recommendations about the mix of foods they need to eat and how much they should be eating. There is a kid's version of the website available too.

 

Example- Eat these amounts from each food group daily. This plan is a 3000 calorie food pattern. It is based on average needs for someone like you. (A 40 year old male, 5 feet 10 inches tall, 165 pounds, physically active more than 60 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly. If you see unwanted gain or loss, adjust the amount you are eating.

	10 Ounces
	4 Cups
	2.5 Cups
	3 Cups
	7 Ounces