Being a healthy eater requires you to become both
educated and smart about what healthy eating
actually is. Being food smart isn’t about
learning to calculate grams or fat, or is it
about studying labels and counting calories.

Healthy eating is all about balanced and moderate
eating, consisting of healthy meals at least
three times per day. Healthy eaters eat many
different types of foods, not limiting themselves
to one specific food type or food group.

Eating healthy requires quite a bit of leeway. You
might eat too much or not enough, consume
foods that are sometimes more or less nutritious.
However, you should always fuel your body and
your brain regularly with enough food to keep
both your mind and body strong and alert.

A healthy eater is a good problem solver. Healthy
eaters have learned to take care of themselves
and their eating with sound judgement and making
wise decisions. Healthy eaters are always aware
of what they eat, and know the effect that it
will have on their bodies.

When someone is unable to take control of their
eating, they are also likely to get out of control
with other aspects of life as well. They could
end up spending too much, talking too much, even
going to bed later and later.

You should always remember that restricting food
in any way is always a bad thing. Healthy eating
is a way of life, something that you can do to
enhance your body or your lifestyle. If you’ve
thought about making your life better, healthy
eating is just the place to start. You’ll make
life easier for yourself, those around you, and
even your family.

Throughout America, potatoes are the most popular
vegetable, even being ahead of other well known
vegetables such as lettuce and onions. You can
cook potatoes in a variety of ways, and they are
included in one out of three meals eaten by almost
all Americans. When they are prepared in a healthy
way, a potato can be an excellent source of energy
and also pack a nutritional punch.

Like oranges, potatoes are very high in vitamin C.
The fact is, one medium potato contains 45% of the
vitamin C that’s recommended for good health.
Potatoes are also high in fiber and carbohydrates
and contain more potassium than a banana.

A potato is naturally low in calories and contains
no fat, sodium, or cholesterol. The skins of the
potatoes provide a helpful dose of fiber, iron,
potassium, calcium, zinc, phosphorus, and several
B vitamins.

You can prepare potatoes by boiling them, steaming
them, or even roasting them. If at all possible,
you should avoid putting potatoes in the refrigerator
or freezing them, as cold will turn the potato
starch to sugar and cause them to turn dark when
they are cooked.

When you store potatoes, keep them in a cool, dark
place. Too much light will cause them to turn green.
You can store them in the basement if you have
one, as the basement is the best place to keep
potatoes.

From mashed potatoes to baked potatoes, a potato
is something we all know and love. They serve
many different tasty foods, and they provide our
bodies with plenty of healthful benefits. We all
eat potatoes, some of us even grow our own. Whether
you grow your on or buy them, the potato is
the one vegetable that makes everything just a
little bit better.

The following is a list of the healthiest foods that
you can get. This will help you get an idea as
to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.

Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.

Healthy eating and nutrition for the elderly is
greatly impacted by several factors, one of them
being a change in body composition. During the
later years in life, the body will lose bone and
muscle and gain fat because the hormones aren’t
very active anymore.

There are many factors which hinder an elderly
person’s health. The information below will help
you to lead a healthy life – no matter how old you
may be.

Water
Water in the body decreases with age, so many older
folks will become dehydrated very easily. Sometimes
they won’t feel thirsty, while other times it’s
too much work to pour a glass a water. With this
in mind, it’s recommended that they drink at least
1 ounce of water for every 2.2 pounds of weight.

Protein
At this stage in life, protein is very important.
Protein is needed to support a healthy immune
system and prevent the wasting of muscle. Since
energy needs are less, older folks should eat high
quality protein such as eggs, lean meats, poulty,
and fish.

Carbs and fiber
Carbohydrates are the main source of energy for
the entire body. You can find carbs in bread,
cereals, pasta, and other grain products. A diet
that’s high in fiber and water will help to
prevent constipation as well.

Fat
Fat intake for the elderly should be limited, not
eliminated. You can limit fat by choosing lean meats,
low fat dairy products, and food preperation
methods that don’t include frying.

Iron
For the elderly, iron deficiency can be seen with
those who aren’t eating much. Good sources for
iron include lean red meats or breakfast cereals.

Zinc
Zinc intake is normally with the elderly, and to
make matters worse, it’s not absorbed very well
either. Meat, poultry, and fish should be a part
of your diet to help you meet the requirements for
zinc.

Calcium
Calcium is one ingredient that most elderly folks
simply aren’t getting enough of. Most believe
that milk upsets their stomach, and therefore they
will avoid it. They should be getting around 1,500
mg of calcium a day, and nonfat powdered milk can
be used in recipes as a substitute for milk. Other
foods such as yogurt, low fat cheese, and broccoli
can also help you meet the requirements for calcium.

Vitamin B12
In order to absorb the benefits of B12, the intrinsic
facotr must be produced by the stomach. Most elderly
people suffer from a deficiency in B12 because they
have a condition known as atrophic gastritis. This
condition causes inflammation of the stomach,
bacterial overgrowth, and the intrinsic factor.
Without the intrinsic factor, this vitamin can be
absorbed.

Each one of the above nutrients are needed to keep
an aged body in good health. Elderly individuals
should try to stay active and strive for a well
balanced diet. Even though the aged body isn’t the
same as it used to be, proper care and the right
nutrients can help the elderly enjoy a healthy and
long life.

Vegetables, fruits, and grains are normally low in
fat and have no cholesterol. Most are great sources
of dietary fiber, complex carbs, and vitamins.
The American Heart Association recommends that you
eat foods that are high in complex carbs and fiber.

Below are some tips for making healthy food choices:

– Coconut is high in saturated fat, while olives
are high in monounsaturated fats and calories. You
should use these items sparingly to avoid getting
too many calories from fat.

– When vegetable grains are cooked, saturated fat
or cholesterol is often added. For example, egg
yolks may be added to bread or even pasta.

– Processed, canned, or preserved vegetables may
also contain added sodium. With some people, too
much sodium (salt) may lead to high blood pressure.
There are some food companies that are actually
canning vegetables with less salt. You can look
for these in the market area or choose fresh and
even frozen vegetables.

– Nuts and seeds tend to be high in calories and
fat, although a majority of the fat is polyunsaturated
or monounsaturated. There are some varieties,
macadamie nuts for example, that are also high in
saturated fat.

Foods that are high in soluble fiber are a great
choice as well. Examples include oat bran,
oatmeal, beans, peas, rice bran, barley, and
even apple pulp.

Whenever you are looking for healthy food choices,
always make sure you read the nutrition label
or information about the food. You can then
determine what the food contains and how healthy
it truly is for your body. By taking your time
and making your healthy food choices wisely,
you’ll have a lifetime to enjoy the foods that
will take care of you.

Starting off your with a healthy well
balanced diet is the best thing you do for yourself
and your baby. This way, you’ll only need to make
a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet
during your first trimester, you can rest assured
that your not alone. Due to queasiness, some
women will eat all of the time and gain a lot of
weight in the process. Other women have trouble
getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your
most important factors during first trimester.

Calories
When you are pregnant, you need to consume around
300 calories more than usual every day. The best
way to go about doing this is listening to your
body when you are hungry. You should try to eat
as many foods as possible from the bottom of the
food pyramid.

If you gain weight too slow, try eating small
meals and slightly increase the fat in your diet.
You should always eat when you are hungry, as you
are now eating for 2 instead of one.

Calcium
By the second trimester, you’ll need around 1,500
milligrams of calcium each day for your bones and
your baby’, which is more than a quart of milk.
Calcium is something that’s missing from many
diets. Along with milk, other great sources for
calcium include dairy products, calcium fortified
juices, and even calcium tablets.

Fiber
Fiber can help to prevent constipation, which is
a common pregnancy problem. You can find fiber in
whole grains, fruits, and even vegetables. Fiber
supplements such as Metamucil and Citrucel are
safe to take during pregnancy.

Protein
Unless you happen to be a strict vegetarian, your
protein intake is not normally a problem for women
who eat a healthy diet.

Iron
A lot of women will start their pregnancy off with
a bit of iron deficiency. Good sources of iron
include dark leafy green vegetables and meats. Iron
supplements should be avoided, as they can cause
internal symptoms such as cramping, constipation,
or diarrhea.

Vitamins
Seeing as how you get a majority of the vitamins you
need in your diet, you may want to discuss prenatal
vitamins with your doctor. Folate is one of the most
important, and if you are getting enough of it, you
may be able to avoid vitamins all together – just ask
your doctor to make sure.

Fast food is a big part of modern life these days,
making it very hard to teach a child how he or she
should eat healthy. The cheapest and easiest foods
are those that are normally the least healthy. If
you give your child the choice between healthy food
and junk food, you normally won’t like the results.

Even though it isn’t possible to get a child to like
all healthy foods, there are some ways to get your
child to try and hopefully like at least a few of
them. You can be as creative as you like, as getting
kids to eat healthy foods can be a little harder than
you may think.

– Sneak the healthy food in. Even though it would
be great if your kid understood the importance of
fruits and vegetables, this isn’t always possible.
If you can’t get them to eat good food willingly,
there are ways to sneak them in, such as making
muffins out of bananas or apples, or pizza with
spinach on it.

– Call fruits and vegetables by funny names. You
can refer to broccoli as “trees”, making them
more fun to eat. There are many different names
you can call fruits and vegetables, even making up
your own if you prefer. Most kids prefer to eat
foods that sound fun.

– Make the foods taste better. Ranch dressing is
great for broccoli, while peanut butter is a great
topping for celery. There are several combinations
for vegetables that can make them taste much
better. You can let your child pick a topping
for a vegetable, even if it’s something you wouldn’t
normally like yourself.

– Dress the vegetables up. Just as much as calling
them names help kids eat healthy foods, making them
look funny also helps. You can do this by making
funny designs on the plate, or setting them up to
look like people. Although some parents don’t like
their kids playing with their food, sometimes it
helps to get them to eat healthier.

There are several ways to make your kids eat
healthier, but to make them enjoy it also has to
be fun as well. This isn’t always an easy task,
because kids normally don’t like foods that are
good for them. It can however, be done with a bit
of creativity. Hopefully, doing this will help
your child develop a love of healthy foods for the
rest of their lives.