How To Eat Healthy

[Tempest]

In an era of convenience food and busy schedules, it's hard to eat healthy, especially if one doesn't know how to. This thread is for the discussion of how to choose healthy foods, how to avoid giving into temptation, nutrition information, and any other tips for healthy eating. Just a friendly reminder: please don't copy and paste entire articles; provide a link and maybe a summary or comment about the article.

It's always good to review the food pyramid and what the serving sizes are for each food group. The USDA has a great website (http://mypyramid.gov/) all about the food pyramid will even tell you how many servings of each food group you should get according to your age, weight, height, and activity level (you can find this link on the sidebar under MyPyramid Plan).

Another important step to healthy eating is knowing how many calories you consume a day compared to how many you're supposed to. Mayo Clinic (http://www.mayoclinic.com/health/calorie-calculator/NU00598) has a calorie calculator that will determine your daily caloric needs in order to maintain your weight. You can use a calorie counter (http://www.thecaloriecounter.com/) to enter the food you eat to get an estimate of how many calories you're actually consuming.

Knowing how much sodium and sugar you should get a day may help prevent high blood pressure, obesity, and other related health complications.

Sodium: no more than 1,500-2,400 mg per day; lower is better, but our bodies do need some sodium to function. Yes, it's really hard not to go over this recommended intake, especially if you eat convenience food. Anything that's meant to stay on the shelf for long periods of time (ex. canned soup) has insane amounts of sodium, so avoid those things. This (http://www.mayoclinic.com/health/sodium/NU00284) website has some helpful tips for reducing sodium intake.

Sugar (http://www.cspinet.org/new/sugar.html): The daily recommended maximum refined sugar intake is 40 grams. That's not that much. For comparison, a Snickers bar has 28.8 grams of sugar.

[Raiden]

Tempest,

I must say, bravo. Personally, I find that eating healthy is much for of a necessity due to personal health issues. While it's always important to eat well, you cannot forget about drinking well as well! No, I don't mean picking up a $35 bottle of wine the next time you have a grocery outing, but I mean drinking such wonderful fluids such as water!

I tend to think of water as "human drain-o" due to it's ability to not only hydrate by help move things along naturally when you start thinking about cleansing yourself of toxins and whatnot that you may have placed in the body due to things such as fast foods and whatnot.

I'd really like to see this thread flourish!

Shane

[Tempest]

Speaking of "cleaning-out", something else that helps do that is fiber. Many people don't get enough fiber, which can lead to constipation, which in turn can lead to scary things like hemorrhoids, diverticulosis and diverticulitis (*gasp*).

Men under 50 should get 38 grams of fiber per day; men over 50 should get 30 grams. Women under 50 should eat 25 grams a day; women over 50 should eat 21 grams a day. Fiber comes mostly from fruits, vegetables, whole grains, and legumes. Check out this site (http://www.wehealnewyork.org/healthinfo/dietaryfiber/fibercontentchart.html) if you want to know how much fiber you're getting from you food.

Some tips for increasing your fiber intake:
1) Do it slowly! Increasing fiber intake can cause intestinal disturbances if done too quickly. So gradually increase the fiber in your diet over a couple of weeks.
2) Drink lots of water! Without it, the added fiber could make you constipated.
3) Try Fiber One or Kashi products. I especially recommend Fiber One's caramel delight cereal. It's delicious and tastes a lot like Cinnamon Toast Crunch, but healthier.
4) Go here (http://mayoclinic.com/health/fiber/NU00033) for more fun facts about high-fiber diets and more tips on how to add fiber to your diet.

[Vendetta]

Easiest way to eat healthy is this: when you go grocery shopping, almost always shop for items along the perimeter of the store. Another good rule of thumb when buying food is: if your grandmother (great-grandmother in some people's cases) wouldn't recognize it as food, don't buy/eat it.

These suggestions courtesey of Michael Pollan.

[LV426]

Try cooking your own meals and not buying prepackaged and processed foods.

[Chriz]

Learn the differences between:


Soluble and insoluble fiber
Simple and complex carbs -- simple carbs are the "bad" ones, complex carbs are the "good" ones.
Monounsaturated, polyunsaturated, and saturated fats, and why some fats are "bad" and some are "good"
Servings per container vs. amount in container. A lot of packaged food is more than one serving per package, so don't look at the calories and assume that's what's in the container. Most cans of soup, for example, are 2 servings, so you have to double all the amounts (I think this one is a leading cause of phantom calories in peoples' diets).

[Raiden]

Also, another issues that needs to be addressed when you are on the topic on eating healthy...

...over eating...

It really helps to learn exactly what it feels like to be hungry, satisfied, and bored. I, personally, have the problem of eating when I'm bored sometimes and I've had to learn to catch myself doing this.

You'd be surprised how much of America's obesity problem can be traced back to not knowing or being able to recognize that you are satisfied. Now, imagine how much extra, unhealthy, weight one might be able to keep from gaining if they could seamlessly recognize when they are satisfied from their meal, no matter the portion size in front of them.

Also, another problem that steams from over-eating...temptation.

Shane

[MorganaFang]

Stay away from soda, even diet. (says the crazed soda addict)

However soft drinks react funny not only with your digestive system but also with your head. It's a similar reaction you get when you eat too much sugar. Eventually your body adapts to the amounts it's getting or "perceives" it's getting in the case of diet. Eventually you will just begin to crave unreasonable amounts of sugar sweets all the time and will have extreme headaches and bouts of lethargy (crashes) when you are not able to obtain your fix.

The caffeine in these drinks also triggers a dependency that causes migraines when you haven't had enough caffeine.

In diet soda the acidity is actually stronger than in sugar colas so teeth rot is at a very high risk (though in consulting dentists it really depends on a lot of other factors as well).

Some pops can also be a certain amount dehydration. Whether you notice it or not internally. Signs to look for is the small wrinkles on your face, sunken eyes, bad complexion etc... etc...

I'm working on quitting but it's a pain in the butt process.

[The Nethermost]

I am so rooting for you Morgy! Afew years ago I went cold turkey on all sodas. Within the first year I dropped eighty pounds and the only change to my diet and excercise was that I quit soda. I knew you could get obese from soda, but I would have never figured it was THAT bad. I do now though. So... I'll be rooting for you!

[Vendetta]

On the other hand Paula Deen wants to KILL YOU! (http://www.foodnetwork.com/recipes/paula-deen/paulas-fried-butter-balls-recipe/index.html)

[Tempest]

On the other hand Paula Deen wants to KILL YOU! (http://www.foodnetwork.com/recipes/paula-deen/paulas-fried-butter-balls-recipe/index.html)

That's another thing. Those damn cooking shows are so unhealthy! So is most restaurant food. Paula Deen is the worst, though. Is there anything she won't add butter to?

[Raiden]

That's another thing. Those damn cooking shows are so unhealthy! So is most restaurant food. Paula Deen is the worst, though. Is there anything she won't add butter to?

Considering that during a interview with her boys, Bobby was asked what was Paula's favorite food and he responded with "Butter" and a smile on his face. Not one second after that response, her oldest son Jamie followed that up with "Fried Butter" also with a smile on his face; I really don't think health is the number one priority with her show.

However, I can appreciate that! While eating healthy is a wonderful thing, you cannot forget to treat yourself every once in a while. This brings me to my next point...

Moderation.

Too much of anything is usually a bad thing. This stays true for food of any kind. Keep in mind how much of something you are eating and watch your portion sized. If you do that, you should be in good standing.

Shane

[Tempest]

Some tips on eating out:

1) In the U.S., foods that are marked "low-fat", "healthy", "sugar-free", etc, are required by law to provide nutrition information relevant to that claim. Usually you have to request this information. However, there are a couple of things to keep in mind. Claims like "healthy" need to meet certain FDA standards, however there are a lot of things the FDA standards do not cover.

For instance, to be labeled as "low-fat", there can only be 3 grams of fat per serving. However, most restaurant meals are more than one serving. They're sneaky like that. Also, "healthy" meals need to meet certain regulations for fat, cholesterol, and sodium, but there are no regulations for sugar or calories. Another thing to keep in mind is that a restaurant's nutrition information does not need to be determined in a lab setting. So be sure to ask how they got nutrition info because they are required to tell you if you ask.

2) Some restaurants have nutrition guides (and some states require restaurants to post nutrition information on the menus) that are available upon request. Some restaurants also have online guides.

3) Restaurants serve such humongous servings. Eat until you feel full and then ask for a doggy bag. Sometimes you can get half-servings for a discounted price--if you ask--or you can share a meal with a friend.

4) Ask for salad dressings on the side, or ask for low-fat dressings. Avoid red meat and instead go for white meat and seafood. Restaurants are usually pretty flexible, so you might be able to substitute red meat for a healthier option, depending on the meal.

5) Skip dessert, or go for a healthier option like a fruit salad. Desserts have insane amounts of calories. Seriously, you can eat more than half a day's calories with one dessert.

[MetaKittie]

The worst foods for me are the packaged kind. And the fact I don't drink enough water because the water here is terrible (my fishtank is feeling the effects even with the water conditioner}, and it just doesn't taste as good as Dr. Pepper.
Something fun I've found is to use healthy oils when you cook, have a salad every other day atleast, and make it yourself. I have to say, making it myself is more satisfying even if it doesn't come out right.

[NeonLightChild]

I higly recommend the book The End of Overeating. It's not a diet manual so much as it is an in-depth look at why we're seeing so much more obesity in this era than ever before. (Although in the old days plumpness was a sign of wealth, it doesn't compare to the vast rates of extreme obesity that I've seen in my area alone.) One of the main ideas in the book focuses on how the food industry has manipulated food, especially with the addition of sugars, fat and salt, so that we'll WANT to eat more of it. There's an entire section on restaurants as well, and how their "appetizers" and even entrees are just sugar on fat on salt, with little to no true nutrients. There's a slew of scienfitic behavioral studies the guy uses to back everything up, and while they can get somewhat repetitive (I skipped through them after a while), they're pretty convincing.

One of the other things with pop, diet or no, is that you're drinking in your calories (yep, even the Zero stuff...I refuse to believe that all that shite is worth water) and the body doesn't register these as filling as it would if you ate the same amount in food. Everyone knows that things like frappucinos are full of sugar and fat, and drinking one is a whole meal unto itself, but most people will drink on and THEN go on to eat another meal.

I quit sugar cold turkey, and since I never had much of a sweet tooth anyway, I really don't miss it. I'm far from perfect with my eating habits, but between portion control, eating out very rarely, and power walking the dog for a minimum of 45 minutes at least twice a day, I feel much better than before. When I was living on my own, the boxed stuff was a drug (it's supposed to be, it's salt on fat on sugar) and I never really had a reason to get out and do anything. The good stuff is so expensive too, it's no wonder the boxed stuff is what everyone goes for since it's cheap and, especially for those on assistance or food stamps, that's where they can get the most for their money.

[Golden Howl]

Hopefully those parcipating in this thread aim to eat healthy, I figured it would be helpful to be informed of all the functions of vitamins & minerals. My source is from a recent health textbook I happened to stumble upon a couple months ago. I will list the function and the sources. I will skip the ones like Carbohydrates, Proteins, etc. because those are widely known. This guide is somewhat vague, but it should be insightful up to a point. I used to not know any of this information.

Vitamin A
Function: Helps keep skin clear and smooth and mucous membranes healthy. Helps prevent night blindness. Promotes growth.
Sources: Liver, egg youlk, darkgreen and yellow fruits & veggies, butter, whole & fortifed milk, chedder-type cheeses.

Vitamin E:
Function: Acts as an antioxidant that protects membranes of cells exposed to high concentrations of oxygen.
Sources: Liver and other organ meats, eggs, leafy green veggies, whole grain cereals, salad oils, shortening and other fats and oils.

Vitamin K
Function: Helps blood clot
Sources: Organ meats, leafy green veggies, cauliflower, other veggies, and egg yolk

Thiamin
Function: Helps promote normal appetite and digestion. Forms parts of the coenzymes needed for the breakdown of carbohydrates. Helps keep nervous system healthy and prevents irritability. Helps body release energy from food.
Sources: Pork, other meats, poultry, fish, eggs, enrched or whole grain breads & cereals, and dried beans.

Riboflavin
Function: Helps cells use oxygen, helps keep skin, tongue, lips normal. Helps preven scaly, greasy areas around the mouth and nose. Form part of the coenxymes needed for the breakdown of carbohydrates.
Sources: Milk, all kinds of cheese, ice cream(:D Now now people, this is no reason to indulge. Control yourselves!), liver, other meats, fish, poultry, eggs, and dark, leafy green vegetables.

Niacin
Function: Hels keep nervous system healthy. Helps keep skin, mouth, tongue, and digestive tract healthy. Helps cells use other nutrients. Forms part of two coenzymes important to complex cheical reactions.
Source: Meat, fish, enriched/whole grain breads and cereals, peanuts, peanut butter, dried beans & peas.

Folate
Function: Synthesizes DNA. Guards against giving birth to babies who suffer brain or spinal cord injuries.
Sources: Dark green leafy vegetables, liver, legumes, oranges, cantaloupe, broccoli, and most enriched breads and grain products forified with folic acid.

Vitamin B-6
Function: Helps nervous tissue function normal. Plays a role in the breakdown of protein, fats, and carbohydrates. Plays a role in the conversion of tryptophan to niacin. Plays a role in regeneration of red blood cells.
Sources: Liver, muscle meats, vegetables, and whole grain cereal.

Vitamin B-12
Function: Protects against pernicious anemia. Plays a role in the normal functioning of cells.
Sources: Eggs, fish, liver, and other meats, milk and cheese.

Phosphorous
Function: Helps build strong bones and teeth (like Calcium). Helps regulate many internal bodily activities.
Sources: Protein an Calcium food sources.

Iodine
Function: Promotes normal functioning of the thyroid gland (It's located somewhere below your jaw, and if you don't get enough servings, which is low amount to begin with, it'll swell up.)
Sources: Saltwater fish, shellfish, and iodized table salt (So don't avoid salt all together)

[Vendetta]

I higly recommend the book The End of Overeating. It's not a diet manual so much as it is an in-depth look at why we're seeing so much more obesity in this era than ever before.
I really like Kessler, and the dude is extremely smart and forward-thinking, but what I hate most about that book is how he starkly illustrates what the problem is and then procedes to say that the only way to change things is to change our (individually and societally) entire outlook on food and consumption. And only offers vague allusions to how we might do this.

[NeonLightChild]

I haven't finished the book (I'm piecemealing through it as I read my novels), but so far there really are no solutions offered. The book Healthy For Life, on the other hand, does offer many possibilities as to what alternatives to eat. The caveat about that book though, is that it focuses mostly on refined sugars and empty carbs as well as diabetes and metabolic syndrome/insulin resistance that comes from eating way too many of the aforementioned.

[Cahalith]

I have had several issues with food- mainly:

I don't digest meat well, With the exception of very small amounts of Fish, and am allergic to Soy (which I don't like other then soybeans)

My Partner and Son are allergic to Gluten, my partner more so then my Son (who doesn't like grain products save for crackers)

We don't go out to eat (possible soy)- We can't buy prepackaged food (gluten and soy). Everything we do is made at home, from scratch.

I have noticed that I only really shop on the outside of the food market (at least here that is how its set up). With the exception of none food items.

All Exercise is important part of eating healthy, your muscles need to be used to digest food efficiently. At least according to my Nutrition class.

[MorganaFang]

Being devoid of gluten isn't so much a bad thing. Though yeah it is hard.

There are lot of yummy alternatives that even people without the issue should try.

Links for reference:
http://glutenfreegoddess.blogspot.com/
http://simplyrecipes.com/recipes/gluten-free/
http://glutenfreemommy.com/
http://www.epicurious.com/articlesguides/howtocook/primers/glutenfreerecipes_intro

I personally have really wanting to get into eating a greater variety of spicy and vegetarian dishes just to see if that will encourage more energy in me. I love meat but variety has become more important to me just because of flavor and feeling truly happy with a meal.

[Cahalith]

Being devoid of gluten isn't so much a bad thing. Though yeah it is hard.

There are lot of yummy alternatives that even people without the issue should try.

Links for reference:
http://glutenfreegoddess.blogspot.com/
http://simplyrecipes.com/recipes/gluten-free/
http://glutenfreemommy.com/
http://www.epicurious.com/articlesguides/howtocook/primers/glutenfreerecipes_intro

I personally have really wanting to get into eating a greater variety of spicy and vegetarian dishes just to see if that will encourage more energy in me. I love meat but variety has become more important to me just because of flavor and feeling truly happy with a meal.


okay I have only one thing to say. you=awesome!
thank you! so very much. I have more energy personally when I don't eat meat. But I think that is something very individualized.

I have gotten used to it since I last posted and have found that brown rice flour and brown rice noodles (as long as you never reheat them and cook them right) are pretty good.

We got lucky and live in a small town, and found out they special order things for a pretty good deal. This discovery makes things a bit easier.

The other day I made a fish chowder (because I cheat and eat fish) that was fantastic, I used potato flakes as a thickener. Worked better then expected.