It's been estimated you can receive a 3 year increase in life expectancy, 25% less coronary
heart disease, and 35% less congestive heart failure and stroke simply
by eating healthy and achieving a normal bodyweight.
In order to do this, it's important to eat healthy and exercise. New guidelines have recently been reported to help us maintain proper nutrition and health. These simple RDA (Recommended Daily Allowance) Guidelines can help
you achieve health...without all the fancy terminology.
Today, I want to remind you how important
it is to watch what you eat. It just takes a few seconds to read the
labels on the food items you choose. By staying within the RDA Guidelines and eating a healthy diet, you'll feel great every day.
Are
you unsure of how you should eat? Does trying to figure out how to
structure your eating habits and lifestyle stress you out? If so, look
no further. This short and easy list will help you to improve your
lifestyle and be on your way to health and vitality!
Fats
Keep
fat intake under 35%, but learn the difference between good and bad
fats. Good fats, like monounsaturated fats and polyunsaturated fats,
help to lower your risk of cardiovascular disease. Saturated and trans
fats should be kept at a minimum.
Nutritionists suggest eating
more fish because of their good sources of omega-3 fatty acids, which
is good for your heart. Filling up on nuts like almonds, walnuts and
peanuts is also recommended because of their good source of
monounsaturated fats.
Carbohydrates
Get 45-65% of
your calories from carbohydrates. This will compensate for the calorie
boost that you will get by adding more good fats in your diet. To
obtain these percentages, experts suggest adding some whole grains to
your diet along with fruits and vegetables. Brown rice, whole-grain
breads, and pastas are all high in fiber, B vitamins and other life
giving nutrients.
Protein
Obtain 10-35% of your calories from protein.
Fiber
Reports
have shown that fiber reduces the risk of heart disease and may prevent
some cancers. It also has been shown to aid in weight control.
Therefore, the least amount of fiber recommended is 25 grams per day.
Added Sugar
Limit
your sugar to no more than 25% of your calories. Experts suggest this
number should actually be lower because most sugary foods also pack in
other unhealthy additives. Remember when checking your labels that
they do not always read "sugar". Check for: fructose, dextrose, corn
syrup, honey and sucrose.
I like to use Stevia...an herb that is
hundreds of times sweeter than sugar with no calories. All you need is
a few drops, and you're good to go!
Exercise
You
need an hour of exercise daily. Mix up your workouts by doing aerobic
exercise a couple times a week and housework the rest of the week.
Housecleaning and gardening are considered exercise and can be added to
your schedule to break the monotony of the stair climber and the
treadmill (plus you will be getting things done around the house!)
The
above recommendations are only good when used together and
appropriately. By making sure you're including all the above, you are
on your way to preventing many health risks in the long run.
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Nothing
on this site is a recommendation as to how to treat any particular
disease or health-related condition. You should not use this site as a
substitute for professional medical advice. For serious ailments, or if
symptoms persist, you must see a medical
professional. You should not stop taking prescribed medication without consulting your doctor. |
