Healthy Eating
Diet is one of the most important factors in losing weight and
having the energy to do it. I am not talking about fad
diets - I am talking about sustainable habits. It doesn't have to cost a lot or take too much time. In fact,
I have found that I have saved both money and time by preparing
nutritious meals at home.
A good starting point for weight loss is to count the number of calories you consume everyday. There are numerous websites that can help you keep track of your daily caloric intake and caloric usage through exercise. These sites are great tools to help you see how many calories you are really eating everyday, and to look twice at some foods. You do not have to count calories for the rest of your life, just until you are familiar with what foods you should eat and avoid. Keep in mind that every pound of fat is equal to 3,500 calories. To lose that one pound of fat in a week, you would either want to lower your calorie intake 500 calories per day or burn 500 extra calories per day.
Eating a well balanced diet is crucial to reaching your weight loss and general health goals. According to the National Academies, healthy diets for adults should consist of 45-65% of calories from carbohydrates, 20-35% of calories from fat, and 10-35% of calories from protein. Carbohydrates are the primary energy supplier and should make up the largest portion of your daily caloric intake. Be sure to choose complex carbohydrate sources such as whole wheat, and multi-grain breads as opposed to white breads, cakes, and doughnuts. Protein aids in the repair of muscle tissue. Great sources of protein are eggs, milk, cheese, poultry, seafood, and soy. Protein, as well as fat, helps you feel full longer after eating. Fat is also very important in your diet. Fat is a primary source of energy and aids in the absorption of vitamins. Saturated fats and trans fats should be limited. Examples of healthy fats are nuts, eggs, milk and olive oil.
A good starting point for weight loss is to count the number of calories you consume everyday. There are numerous websites that can help you keep track of your daily caloric intake and caloric usage through exercise. These sites are great tools to help you see how many calories you are really eating everyday, and to look twice at some foods. You do not have to count calories for the rest of your life, just until you are familiar with what foods you should eat and avoid. Keep in mind that every pound of fat is equal to 3,500 calories. To lose that one pound of fat in a week, you would either want to lower your calorie intake 500 calories per day or burn 500 extra calories per day.
Eating a well balanced diet is crucial to reaching your weight loss and general health goals. According to the National Academies, healthy diets for adults should consist of 45-65% of calories from carbohydrates, 20-35% of calories from fat, and 10-35% of calories from protein. Carbohydrates are the primary energy supplier and should make up the largest portion of your daily caloric intake. Be sure to choose complex carbohydrate sources such as whole wheat, and multi-grain breads as opposed to white breads, cakes, and doughnuts. Protein aids in the repair of muscle tissue. Great sources of protein are eggs, milk, cheese, poultry, seafood, and soy. Protein, as well as fat, helps you feel full longer after eating. Fat is also very important in your diet. Fat is a primary source of energy and aids in the absorption of vitamins. Saturated fats and trans fats should be limited. Examples of healthy fats are nuts, eggs, milk and olive oil.