Creating a Healthy Eating Plan

I want you to think of your healthy eating plan like a blueprint. Use the knowledge you acquire here at Healthy-Eating-Habit.com to build a detailed plan or program of action for a balanced and nutritious lifestyle. I am sure that you have your own reasons for deciding to develop a healthy eating plan. Let me be the first to commend you. You have made a wise decision. Eating healthy is great and the benefits last a lifetime!
I want you to think of your healthy eating plan like a blueprint. A blueprint is a rough design of the structure of a building. An architect will use a blueprint to plan out your building’s walls, floors, ceilings, etc. Use the knowledge you acquire here at Healthy-Eating-Habit.com to build a detailed plan or program of action for a balanced and nutritious lifestyle.

Ok… lets get started!

Here are the major nutrients that make up the foods we eat:
1. Carbohydrates
2. Protein
3. Fat
4. Vitamins
5. Minerals
6. Water
Lets go over each one:
Carbohydrates
Carbohydrates are a type of food that supplies energy for our body. There are two types of carbohydrates:
1. Simple carbohydrates: These are easily digested by our body and are found in processed or refined sugars.
2. Complex carbohydrates: These take longer for our body to absorb. They are found in foods such as breads, rice, legumes, and pasta. Starchy vegetables such as corn, peas, winter squash, & potatoes also contain complex carbohydrates.
Carbohydrates should be part of your healthy eating plan, however most of your carbohydrates should come from complex carbohydrates because they provide vitamins, minerals, and fiber that are important to our health. On the other hand the simple carbohydrates found in processed or refined sugars have little or no nutritional value.
As you create your healthy eating plan, I want you to also keep in mind that even though our body converts carbohdrates into glucose ( blood sugar ) and are used as energy, if we consume too much carbohydrates the body converts the excess amount into fat. Too much fat in the body can lead to high cholesterol, diabetes, heart disease and other serious conditions.
Protein
Protein is our body’s building block. It is used to build bones, repair tissue, strengthen our immune system and build muscle. We get our dietary protein from meat, dairy, nuts, and certain beans and grains.
Most Americans get more than enough protein in their diet. You might be saying to yourself, "how much protein do I need? Well… in order to calculate how much protein you need this what you do:
1. Find out how much calories your body needs each day to maintain your desired weight, by using our calorie calculator (link will open in new window).
2. After you’ve figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percent you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most nutritionist recommend that your protein intake be somewhere between 15 and 20%. When you’ve determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.
Example: For a 164-pound male, calorie intake=2551calories, protein=20%: 2551x.20=510 calories from protein. 1 gram of protein equals 4 calories, so divide protein calories by four: 510/4=128 grams of protein per day.
Fat
A lot of people only associate fat with weight gain. However our body does need fat and thus should be included as part of your healthy eating plan. Experts say that our diet should consist of 25-30% calories from fat.
*Fat is needed for energy
*Fat is needed so your body can absorb certain vitamins (like A, S, E, K,)
*Fat helps food to stay in our stomach longer, thus giving us a greater sense of satisfaction
*Fat acts as a cushion for our internal organs
*Fat is found in meat, poultry, nuts, milk products, butters and margarines, and oils.
Types of Fat:
The five different types of fat are: saturated fat, monounsaturated fat, polyunsaturated fat, trans-fatty acids and omega-3 fatty acids.
Saturated fats are fats that stay solid at room temperature. Some of the foods that contain saturated fat are: meat, poultry, whole milk, cream, butter and cheese.
Eating too many foods high in saturated fat is not good because it can cause high cholesterol which can lead to heart disease.
Unsaturated fats (found in foods like olive oil, and canola oil) are liquid at room temperature. It is a good idea to replace saturated fat with unsaturated fat in your diet because this fat may aid in lowering the bad cholesterol levels and reduce risk of heart disease. Remember… when creating a healthy eating plan you need to be wise in your food selections and not simply leave it up to your sense of sight, taste or smell.
Polyunsaturated fats are oils (liquid or soft at room temperature) from plants such as corn, sunflower, soybean, safflower and cottonseed oils.
Trans-fatty acids are processed by taking liquid oils and transforming them into solid form (hydrogenation). Examples of foods that contain trans-fatty acids include margarine and vegetable shortening. These fats are a lot like saturated fats because they raise your cholesterol.
Omega-3 fatty acids are a family of polyunsaturated fats. Studies show that Omega-3 fatty acids may help lower triglycerids and increase good cholesterol. A good source of Omega-3 fatty acids is fish, walnuts and flax seed. I get most of my Omega-3 from flax seed. It has been part of my healthy eating plan since 1996.
Vitamins and Minerals
Vitamins and minerals are a must for your healthy eating plan. They cause our body to work properly. They aid our immune system and support our body’s growth and development. We get our vitamins and minerals from our daily diet.
There are two groups of vitamins: fat soluble and water-soluble. The fat-soluble vitamins are A, D, E, and K. They are called fat-soluble vitamins because they dissolve in fat. The water-soluble vitamins are C, and the B-complex vitamins. These vitamins are called water-soluble vitamins because they must dissolve in water before our body can use them.
Unlike fat-soluble vitamins, water-soluble vitamins cannot be stored in our body. Any water-soluble vitamin that our body does not use is quickly excreted from our system mostly when we urinate. That is why these vitamins must be replenished daily.
Water
Last but not least, your healthy eating plan should include water. Did you know that 55-75% of our body is made up of water? A person can only live three to seven days without water. It’s no wonder why water is said to be the most essential nutrient for our body.
How much water should you drink each day? Well…I guess that depends on your health, how active you are and where you live. I grew-up hearing that a person should drink 8 glasses of water per day. However, today some nutritionist dispute that amount. So my advice is that everyone should strive to know more about their body’s need for fluids, which will intern help them get an estimate of how much their daily consumption of water should be.

The Importance of Organic Food in a Healthy Diet

A few years ago, in a sudden wave that overtook the country, Organic became the IT thing. Celebrities touted an organic diet; designers switched to using Organic fabrics to fashion their creations; and Farmers markets were suddenly ‘the place’ to shop at.
For some, following this new trend seemed to be the right thing to do. For others, it may have taken a serious turn of events in their lives that lead to them switching to an organic lifestyle. Or it may have been that they read about it and wanted to learn more. Whatever the reasons, today they are more and more people switching to this healthier way of living; and its benefits can be seen by both sellers who are of course making a profit, and consumers, who are getting a wholesome, healthy diet, be it at a slightly higher price.
So, why organic and will it help?
Organic refers to food that contains no preservatives, no added chemicals, fertilizers, coloring or additives and is not genetically modified. With regards to meat, the animals are reared without any antibiotics or growth hormones.
The benefits of an organic diet are numerous. To name a few:

1. Organic food contains lower levels of pesticides - Up to 70% of pesticides which appear in conventional food are banned in the production of organic food.
2. Organic food does not have any synthetic additives- They do not have artificial food colors and flavors, preservatives, nitrates and sulphites, artificial sweeteners or monosodium glutamate (MSG). Food is preserved and sweetened naturally using substances such a honey and grape juice.
3. Organic food has significantly higher levels of nutrients - Depending on the choice of produce, organic food is shown to have higher amounts of salicylic acid and more Vitamin C, iron, calcium, magnesium and phosphorous.
4. Organic livestock production does not use antibiotics or growth hormones- In a lot of cases, antibiotics or growth hormones are injected into cattle to make them larger, fatter and hence deliver more meat. In organically reared cattle, they are allowed to grow and develop at their own pace, and without any synthetics injected into their system.
5. Organic food is free of Genetically Engineered (GE) ingredients - Organic farmers do not use GE seeds or irradiation methods. Instead crop rotation and use of natural compost produces a richer soil in which to grown and harvest their produce.
And so, should you go organic? The answer is a definite yes. If price is an issue, then it’s best to start with selecting those items that are used on daily basis- milk, meat, bread, eggs, fruit and veggies, and then gradually ease into a fuller lifestyle as and if and when you can afford to.

Healthy Diets - Is this the World’s Healthiest Diet?

Here are the list of foods that are healthy for breakfast, lunch, dinner and even for a snack.
The Japanese enjoy one of the healthiest diets on earth. Japan’s population has the lowest level of obesity in the developed world and people tend to live longer than any other country.
The Japanese diet is an easy and fun diet to follow.
Healthy Diets should be Effortless
There are major concerns over low or no carb diets, such as the Atkins diet. These diets are not natural, and aside from health concerns, many people find them difficult to follow.
The Japanese diet is natural and a sensible way to eat (similar to the Mediterranean diet) and like most healthy diets it is not difficult to follow.
The Perfect Healthy Diet for Everyone

The traditional Japanese diet is very low in cholesterol, fat, and calories and high in fiber and here are the eight secrets of its success:
1. Eat Rice
How many times in a week do you eat rice? For the Japanese it is normally daily.
Rice is rich in carbohydrates and proteins it is the basis of the Japanese diet.
2. Eat More Fish
The Japanese eat about 70kg of fish per person per year, that’s four times as much as the average for the rest of the world.
Eating fish (particularly oily fish) lowers the risk of disease and increases vitality.
3. Eat Soya
The Japanese eat 10 times more Soya produce than any other nation. Low in calories and fat and high in protein Soya is also packed with plant oestrogen.
4. Variety
A recent study showed that Japanese people eat an average of 100 different foods a week, compared to just 30 in other western countries. This well balanced diet provides all the nutrients the body needs.
A premium is also placed upon freshness and natural flavor; people like to eat ingredients at their "shun" or "now-in-season" in Japanese.
Eating the ingredients in season provides variety and a better way to get all the nutrients you need naturally; also a lot of raw foods are eaten that have a higher nutritional value than heavily cooked foods.
5. Portion Control
Portions tend to be smaller and are savored, and it is this portion control that stops binging and over eating.
Each portion is eaten slowly, so the stomach has more time to register when it is full. Eating slowly also aids digestion and absorption of the nutrients in the food.
6. Breakfast
Breakfast is the most important meal of the day, giving a boost of energy and preventing hunger pangs later.
A typical breakfast might include green tea, steamed rice, miso soup with tofu, spring onions and maybe omelette and grilled salmon. Sounds better than Muesli to me!
7. Cook Light
In the Japanese diet, food is usually steamed, pan-fried, simmered or stir fried over intense heat. This method of cooking helps the food retain more of the nutrients and particularly anti ageing antioxidants.
8. Enjoy Sweets
The Japanese diet has room for these treats.
They love chocolate, pastries, ice cream and cookies.
The difference is they view them as a regular treat and do not overdo the portions.
One of the Best Diets on Earth
When looking at healthy diets it is clear that the Japanese have one of the best diets on earth:
Low in cholesterol and fat
Well balanced
A huge variety of foods to enjoy so you will never get bored.

   Healthy Fruit Smoothie Recipes

Are you always on the go and do not find time to prepare healthy breakfast items or snacks at home? Here are some healthy fruit smoothie recipes that are easy to prepare and very nutritious as well.

Smoothies always play a dual role when it comes to out diet. They not only quench our thirst but these delicious drinks can satiate our hunger as well. Here are some healthy fruit smoothie recipes, which are easy to prepare and prove to be an ideal in between snack.

Strawberry Smoothie Recipe:
Ingredients:

• Strawberries-cooled (10 chopped)
• Ice cubes (5)
• Vanilla essence (1/2 teaspoons)
• Icing sugar (4 teaspoons)
• Semi-skimmed milk (40ml)

Preparation:
Place the strawberries, milk and the ice cubes into the blender. Blend this until it smoothens. Now, add the vanilla essence and the icing sugar. Blend this and serve.
Fruity Smoothie Recipe:
Ingredients:

• Kiwi’s-peeled and cut into 4 pieces (2)
• Banana (1)
• Strawberries (5)
• Raspberries (7)
• Low fat natural yogurt (330ml)
• Milk (1 medium size glass)

Preparation:
Mix all the ingredients in the blender. Blend it till you get the desired consistency. Add some milk if it thickens. Serve immediately.
Banana Breakfast Smoothie Recipe:
Ingredients:

• Fat free milk (1-1/2 cups)
• Banana, frozen - (1- peeled and sliced; wrap sliced banana in a plastic wrap or place it in a storage bag and freeze several hours or overnight.)
• Vanilla extract (1/2 teaspoon)
• Almond extract-optional (1/4 teaspoon)
• Cinnamon (for garnish, optional)

Preparation:
Combine all the ingredients excluding the cinnamon in a blender. Blend this till it smoothens for around 20 seconds. Sprinkle with some ground cinnamon if desired.
Tropical Berry Smoothie Recipe:
Ingredients:

• Fat-free vanilla yogurt (1 cup)
• Skim milk (1 cup)
• Banana (1)
• Soft tofu (3 cubes)
• Blueberries (3/4 cup)
• Strawberries (1 cup)

Preparation:
First, put the yogurt, tofu, milk and banana into the blender and blend until it smoothens. Next, add some berries and blend again till you achieve the right consistency.
Orange Fruit Smoothie Recipe:
Ingredients:

• Oranges (2)-peeled and cut into bite-size pieces (1 cup)
• Low-fat or nonfat yogurt (1 cup)
• Fruit of your choice which is cut into pieces (1 cup): Opt for bananas (fresh or frozen) strawberries, mangoes etc.
• Honey (1 tablespoon) or Vanilla (1/4 teaspoon)
• Crushed ice (1 cup)

Preparation:
Place all the ingredients without the ice into the food processor and blend this till it smoothens. Add some ice before you serve this healthy orange smoothie.
Coconut and Orange Fruit Smoothie Recipe:
Ingredients:

• Orange (1)-peeled and cut in bite-size pieces
• Crushed ice (1/2 cup)
• Nonfat yogurt (1 scoop)
• Cream of coconut (2 tablespoons)
• Juice of fresh lime (1)

Preparation:
Combine all these ingredients together in a blender and blend till it smoothens. Garnish this as required.
Melon Fruit Smoothie Recipe:
Ingredients:

• Juice of limes (2)
• Vanilla nonfat yogurt (1 cup)
• Seeded and chopped honeydew melon (1 1/2 cups)
• Seeded and chopped watermelon (1 1/2 cups)
• Ice cubes (1 cup)

Preparation:
As is the base for all fruit smoothie recipes, place all the ingredients in a blender and blend the combination till it smoothens.
Tips for Fruit Smoothie Recipes:

• Instead of using ice cubes you can opt for frozen fruits.
• If you need to use banana as an ingredient, cut it into one-inch pieces before you freeze the fruit.
• Sometimes, the natural sweetness of the fruits may not require you to use sweeteners. Therefore, avoid adding these beforehand.

Knowing More Nutritional Science Means Loving Fish More
 

There is no way of getting around it: knowing about what qualifies as a healthy diet produces virtually the same result in every person-the inclusion of more fish in their regular meal line up.  It’s quite simply a matter of fish nutrition facts, and how well they stack up against beef nutrition facts, as well as other types of meat.  Whether it’s in overall fat content, the types of cholesterol present, how many proteins there are, or general health benefits, fish is clearly the winner in every category.
There is a catch, however: in order for the health benefits of fish to count for something, you need to make sure that you are not eating fish that has high levels of certain contaminants like mercury or PCBs, among other problems.  Not just any kind of fish is good for you.  Farm-raised fish in particular is known to pose certain health problems of considerable weight, and even many wild fish that lived in more contaminated marine ecosystems can be of concern, because of their mercury content, among other chemical compounds.  These risks are all highly if not entirely eliminated by buying fish from the pristine waters of Alaska.  Not only do the state’s waters enjoy a certain natural cleanliness that is simply the result of environmental factors, but furthermore the fishing industry of Alaska ( as well as any industry impacting marine habitats) has been very strictly maintained and regimented, with the effect of producing less harm to the surrounding environment.  The fish nutrition facts of species being harvested in Alaska’s waters, consequently, are beyond ideal.

There is no better source for omega 3 fatty acids, one of the most fundamental aspects of a healthy diet, than the various fish species of Alaska.  These omega 3s are absolutely necessary for a strong heart and a properly developed brain, as well as a functioning immune system-and who knows how many other benefits they have for our health, more of which scientists are discovering every year.  The species with the highest omega 3 fatty acid content would be the Alaska black cod and the several different subspecies of salmon native to Alaska.

Alaska is home to an abundant variety of seafood, and offers some of the purest marine, freshwater, and upland habitats on the planet.
From the clear crystal waters comes seafood that is delicious and healthy. Alaskan seafood is low in fat but big on flavor and Omega-3 oils. You can study thousands of pages of nutritional research. Or, simply observe the amazing health and longevity of people in countries where seafood is the most important part of their diet. Either way, Alaska seafood is as healthy as it is delicious.
Are you are looking for a meal that is low in saturated fat, filled with nutrients and packed with good heart healthy Omega-3s oils? Then you should start with Alaska Seafood.