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Healthy Diets

Healthy Diets

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Tunaru Adelina Miinea Irina Ungureanu Madalina

    Healthy Eating The Anti-Cancer Diet 7 Foods That Reduce Your Alzheimer's Risk Diabetes Diet and Food Tips .

or depriving yourself of the foods you love. having more energy. it’s about feeling great. 2. The goal of healthy eating is to develop a diet that you can maintain for life. you can continue to add more healthy choices to your diet. Set yourself up for success Simplify. use smaller plates. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. think of your diet in terms of color. a. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.‖ When you ban certain foods or food groups. As your small changes become habit. Rather. choose a starter instead of an entree. or unhealthy foods. have more energy. c. Try not to think of certain foods as ―off-limits. salty. start by reducing portion sizes and not eating them as often. variety. Healthy eating tips:  1. and don't order supersized anything. . Start slow and make changes to your eating habits over time. and reduce the risk of cancer and disease Moderation is key People often think of healthy eating as an all or nothing proposition. try adding more leafy green vegetables or rounding off the meal with fresh fruit. but a key foundation for any healthy diet is moderation. and keeping yourself as healthy as possible. Healthy eating is not about strict nutrition philosophies. Think smaller portions. staying unrealistically thin. stabilizing your mood. b. If you don't feel satisfied at the end of a meal. Instead of being overly concerned with counting calories or measuring portion sizes. The long term goal is to feel good. and freshness. it is natural to want those foods more. like adding a salad to your diet once a day or switching from butter to olive oil when cooking. Make small steps. Every change you make to improve your diet matters. b. When dining out. and then feel like a failure if you give in to temptation. and start small. a. If you are drawn towards sweet. At home. not just a few weeks or months. split a dish with a friend.

iron. Eating with other people has numerous social and emotional benefits— particularly for children—and allows you to model healthy eating habits Take time to chew your food and enjoy mealtimes. Ask yourself if you are really hungry. beans. Unhealthy carbs (or bad carbs) are foods such as white flour. refined sugar. Listen to your body. Try to eat dinner earlier in the day. magnesium. apples provide fiber. Fruit is a tasty. Naturally sweet vegetables—such as corn. it's how you eat Eat with others whenever possible. and breakfast cereals that are not whole grain. and K. and eat smaller meals throughout the day. Chew your food slowly. Healthy carbs are digested slowly. sweet potatoes.3. Broccoli. oranges and mangos offer vitamin C. Fruit. During a meal. Avoid: Refined foods such as breads. beets. Eat breakfast. It actually takes a few minutes for your brain to tell your body that it has had enough food. fiber. b) c) d) e) 4. A healthy breakfast can jumpstart your metabolism. and nutrients. fruits. pastas. zinc. healthy meals throughout the day keeps your energy up and your metabolism going. and Chinese cabbage are just a few of the options—all packed with calcium. and white rice that have been stripped of all bran. and vegetables. Eat more healthy carbs and whole grains Healthy carbs (sometimes known as good carbs) include whole grains. potassium. Berries are cancer-fighting. or have a glass of water to see if you are thirsty instead of hungry. and eating small. satisfying way to fill up on fiber. savoring every bite. and antioxidants. C. vitamins. carrots. c) 5. helping you feel full longer and keeping blood sugar and insulin levels stable. stop eating before you feel full. Avoid eating at night. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy. a) It's not just what you eat. so eat slowly. onions—add healthy sweetness to your meals and reduce your cravings for other sweets. ◦ ◦ ◦ . Fill up on colorful fruits and vegetables Greens. and vitamins A. a) b) Sweet vegetables. E.

and soy products—will open up new options for healthy mealtimes. Sources include milk. tofu.6. Put protein in perspective Try different types of protein.  Enjoy healthy fats & avoid unhealthy fats Add to your healthy diet: ◦ ◦ Monounsaturated fats. whole grains. Polyunsaturated fats. sardines. some margarines. fried foods. are rich sources of calcium. tofu. peas. as well as avocados. candies. and olive oil. peanut oil. beans. Downsize your portions of protein. and good fats. nuts (like almonds. Try romaine lettuce. Focus on quality sources of protein. Vegetables and greens: Many vegetables. crackers. baked goods. hazelnuts. found in vegetable shortenings. seeds. anchovies. Whether or not you are a vegetarian. kidney beans. broccoli. from plant oils like canola oil.    8. yogurt. chicken or turkey. and other processed foods made with partially hydrogenated vegetable oils. and seeds (such as pumpkin.    9. and pecans).If you succeed in planning your diet around fiber-rich fruits. and some cold water fish oil supplements. or baked beans. you may find yourself naturally cutting back on foods that can get in the way of your healthy diet —sugar and salt. Focus on equal servings of protein. white beans. cookies. nuts. eggs. trying different protein sources—such as beans. especially leafy green ones. black-eyed peas. fennel. found primarily in animal sources including red meat and whole milk dairy products. Limit sugar and salt . including Omega-3 and Omega-6 fatty acids. mackerel. lean protein. try black beans. vegetables. Saturated fats. sesame). Trans fats. and cheese. . snack foods. Try to move away from protein being the center of your meal. cabbage. whole grains. like fresh fish.  Reduce or eliminate from your diet: ◦ ◦ 7. green beans Beans: For another rich source of calcium. or nuts Add calcium for strong bones Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. summer squash. found in fatty fish such as salmon. herring. and vegetables.

lifestyle factors.   Whether you have a history of cancer in your family. a lack of exercise. Replace creamy pasta sauces. Simple tips for getting more plant-based foods in your diet Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as oatmeal). or a piece of fruit.  1. Always order lettuce and tomato on your sandwiches. Raw veggies such as carrots. Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Top a baked potato with broccoli and yogurt or with salsa. It helps keep food moving through your digestive tract. a banana. Research shows that a large percentage of cancer are directly linked to lifestyle choices such as smoking. with sautéed vegetables or tomato sauce made with healthy olive oil. Order whole grain bread for your sandwiches.       2. Snacks: Fresh fruit and vegetables. Or a single square of dark chocolate. Fiber. or are currently battling the disease. Keep trail mix made with nuts. and an unhealthy diet. but you have more control over your health than you may think. peppers are great with a low-fat dip such as hummus. while others support your body and strengthen your immune system. Some foods actually increase your risk of cancer. or an apple (with the skin) . Have a side of veggies like cut up carrots. Dessert: Choose fruit instead of a richer dessert. Cancer prevention diet tips: Focus on plant-based foods Not all health problems are avoidable. Bulk up on fiber Another benefit of eating plant-based foods is that it will also increase your fiber intake. drinking. Simple ways to add more fiber to your diet: ◦ Use brown rice instead of white rice ◦ Choose a bran muffin over a croissant or pastry ◦ Snack on popcorn instead of potato chips ◦ Eat fresh fruit such as a pear. and vegetables) that your body can’t digest. and a little dried fruit on hand. including your diet. can make a huge difference in helping you fight off cancer. is the part of plants (grains. seeds. cucumbers. also called roughage or bulk. Fiber plays a key role in keeping y our digestive system clean and healthy. and it also moves cancercausing compounds out before they can create harm. Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. fruits.

And saturated fat is particularly dangerous. Burning or charring meats creates carcinogenic substances. Use waxed paper rather than plastic wrap to cover your food in the microwave. Water is essentially to all bodily processes. which fight inflammation and support brain and heart health. although cooking some vegetables can make the vitamins more available for our body to use. Saturated fats are found mainly in animal products such as red meat. tuna. Go easy on the barbecue. Fats that decrease cancer risk – The best fats are unsaturated fats. meat lacks fiber and other nutrients that have been shown to have cancerprotective properties. is fat—often very high levels of saturated fat. meat can develop carcinogenic compounds. canola oil. High-fat diets have been linked to higher rates of cancer. You can cut down your cancer risk by reducing the amount of animal-based products you eat. and selenium.     . Colorful fruits and vegetables are rich in phytochemicals. Be careful what you put in the microwave. Flavor with immune-boosting spices and foods. and salami. Trans fats. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Garlic. and coriander. But most people consume far more meat than is healthy. Good sources include salmon. which come from plant sources and are liquid at room temperature. Also focus on omega-3 fatty acids. rosemary. also called partially hydrogenated oils. vitamin E. 5. sausage.   Choose your fats wisely Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. Other good choices include turmeric. So what’s the link between meat and cancer risk? First. Primary sources include olive oil. Eat red meat only occasionally. What it does have in abundance. and avocados. basil. And always use microwave-safe containers. and transports nutrients to all of your organs. Instead of deep-frying opt for healthier methods such as baking. deli meats. vitamin C. Do not cook oils on high heat. Drink plenty of water. ginger. These have the highest amounts of vitamins and minerals. boiling or steaming. Fruits and vegetables are the best sources of antioxidants such as beta-carotene. however. are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil. depending on how it is prepared. Finally. Prepare your food in healthy ways Eat at least some raw fruits and vegetables.     Cut down on meat Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. It stimulates the immune system. and curry powder not only add flavor. You don’t need to cut out meat completely and become a vegetarian. 4. and eggs. a potent disease–fighting and immune–boosting nutrient. Avoid processed meats such as hotdogs. removes waste and toxins. nuts. so eat it sparingly. Red meat is high in saturated fat.    6. but they add a cancerfighting punch of valuable nutrients. whole milk dairy products. Choose cancer-fighting foods Boost your antioxidants. Making better meat and protein choices.3.

can prevent dementia. Berries contain polyphenols. Chocolate . Spinach (other leafy greens) Turmeric 5. Full of antioxidants and fiber. 3. which contains flavonoids (a plant compound that helps with the body’s circulation). They are filled with Omega-3 fatty acids. New studies show that high levels of vitamin C. leafy greens should be a diet staple. the good kind of fat your brain needs. Walnuts (and almonds. now you have one more reason to. Salmon (sardines. and that caffeine had a positive impact even in older adults who were already showing early signs of Alzheimer's. Now you don’t have to feel guilty about pouring yourself another cup. which is found in spinach. can help prevent Alzheimer's. but they pack a big nutritional punch. Walnuts also contain vitamin E and flavonoids which can help protect the brain. taken with curcumin. a type of antioxidant which helps stop inflammation and allows brain cells to work better. 2. red wine. can help combat heart disease. Researchers from the University of South Florida and University of Miami found that people older than 65 who drank three cups of coffee a day developed Alzheimer's disease two to four years later than their counterparts with lower caffeine levels. In one such study. A host of studies have shown that turmeric. but flavonoids may also help slow down the effects of dementia And a study is currently underway by the National Institute on Aging to see whether resveratrol. and its main active component curcumin. One tip: A healthy choice is dark chocolate that has a 70% or higher cocoa content. the spice used in curries. a compound found in chocolate.1. 6. may help the immune system to get rid of the amino acids that form the plaque in the brain that's associated with Alzheimer’s Disease. researchers from UCLA found that vitamin D3. a protein thought to play a role in Alzheimer’s. If you haven’t already switched from milk chocolate to dark. 4. Coffee 7. hazelnuts) Walnuts might be small in size. Compelling research already shows that dark chocolate. other fatty fish) Berries Also high in Omega-3s. and grapes. may help with dementia prevention. fatty fish like salmon can lower blood levels of beta-amyloid.

Some can even be reversed. They include all vegetables and most types of fruit (fruit juice. sweets. They also include ―white food‖ replacements such as brown rice. The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. What foods are slow-release? Several tools have been designed to help answer this question. and many processed foods. candy. what you eat has the biggest impact when it comes to weight loss. and are low in fiber and protein. whole-wheat bread. giving you a more accurate idea of how a food may affect your blood sugar level. Coal foods have a low GI and are high in fiber and protein. and snack foods. Small changes equal big results You can make a big difference with healthy lifestyle changes. In general. and rice. thus preventing your body from producing too much insulin. seafood. They also provide lasting energy and help you stay full longer. Water foods are free foods—meaning you can eat as many as you like. Taking steps to prevent and control diabetes doesn’t mean living in deprivation. Glycemic load. chips. Fire foods have a high GI. Focus instead on high-fiber complex carbohydrates—also known as slow-release carbs. slow-release carbs Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably.    Diabetes is on the rise. While exercise is also important. as well as soda. The glycemic index (GI) tells you how quickly a food turns into sugar in your system. You just need to be smart about what types of carbs you eat. and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods). whole grains. High GI foods spike your blood sugar rapidly. Slowrelease carbs help keep blood sugar levels even because they are digested more slowly. Choose high-fiber. They should be limited in your diet. 1. dried fruit. and wholewheat pasta. yet most cases are preventable with healthy lifestyle changes. as well as lower your blood pressure and cholesterol levels Eating right is vital if you’re trying to prevent or control diabetes. pasta. white pasta. white bread. looks at both the glycemic index and the amount of carbohydrate in a food. and beans. They include ―white foods‖ (white rice. while low GI foods have the least effect. it’s best to limit highly refined carbohydrates like white bread. a newer term. potatoes). They include nuts and seeds.       .

If you have diabetes. But if you eat them along with other healthy foods as part of your meal. Aim for moderate and consistent portion sizes for each meal or snack. use ⅔ or ¾ cup instead. so eating regularly will help you keep your portions in check. People tend to eat larger portions when they are overly hungry. When you eat dessert. Eat sweets with a meal. You can also boost sweetness with cinnamon. or vanilla extract. frozen treat. Choose fats wisely Fats can be either helpful or harmful in your diet. Make your indulgence count by eating slowly and paying attention to the flavors and textures.2. blend up frozen bananas for a creamy. The key is moderation. Some fats are unhealthy and others have enormous health benefits. Don’t skip breakfast. nutmeg. why. it helps you identify problem areas —such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you realized. plus you’re less likely to overeat.       Be smart about sweets Eating for diabetes doesn’t mean eliminating sugar. so it is even more important to be smart about fats. rather than as a stand-alone snack. Eat at regularly set times. Start with half of the dessert you normally eat. Start your day off with a good breakfast. When it comes to successful weight loss. sweets and desserts cause your blood sugar to spike.  4. When eaten on their own. Keep a food diary Research shows that people who keep a food diary are more likely to lose weight and keep it off. which helps you cut back on mindless snacking and emotional eating. It also increases your awareness of what. Why does writing down what you eat and drink help you drop pounds? For one. Find healthy ways to satisfy your sweet tooth. Because of this it is best to cut back on the other carb-containing foods at the same meal. you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. rather than your usual milk chocolate bar. and replace the other half with fruit. Eat regularly and keep a food diary If you’re overweight. . You’ll enjoy it more. Eating sweets at a meal adds extra carbohydrates. But all fats are high in calories. so you should always watch your portion sizes. you can still enjoy a small serving of your favorit e dessert now and then. Tricks for cutting down on sugar Reduce the amount of sugar in recipes If a recipe calls for 1 cup of sugar. How to include sweets in a diabetes-friendly diet Hold the bread (or rice or pasta) if you want dessert.          3. Eat regular small meals—up to 6 per day. People with diabetes are at higher risk for heart disease. Or enjoy a small chunk of dark chocolate. truly savor each bite. and how much you’re eating. Eating breakfast every day will help you have energy as well as steady blood sugar levels. Instead of ice cream. for example. your blood sugar won’t rise as rapidly. research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat.

.helpguide. Paul and Melinda Smith.htm .org/life/healthy_eating_diet. ―Diabetes Diet and Food Tips‖. January 2013. December 2012. http://www.helpguide.A.h tm ―7 Foods That Reduce Your Alzheimer's Risk‖ 02/23/2013.html Maya W.―Healthy Eating‖.helpguide.   Maya W.huffingtonpost. Melinda Smith.com/2013/02/23/alzheimersprevention_n_2734550. and Jeanne Segal Ph. December 2012 . ―The Anti-Cancer Diet‖. http://www. M.org/life/healthy_diet_diabetes. Paul and Melinda Smith. . http://www.  http://www.org/life/healthy_diet_cancer_prevention. D. Paul.htm Maya W.A. M.

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