Principals Of Healthy Eating

These are notes from one of my way to health class. Any misinformation is the fault of the note taker.

Building block 1: eat lots of fruits and vegetables.

2-4 servings on fruits (lower range sugar contents)
3-5 servings of vegetables.
1 cup for fruit ½ canned or cooked
Most Americans don’t have enough.
Provides fiber: heart lower calerasteral, fill full, digestion bowels regular
Natural sugars: give our nerves energy to function. To give us energy for all body functions.
Provide anti-oxidants – help prevent cancer. If free radicals don’t get neutralized before conet to issue can cause inflammations and can cause cancer. Antioxidant combats free radicals.
Source of vitamins and minerals. Provide fight mineral that functions similarly for promotion for health.
We should eat a variety of colors and try to see the darker of the color of the fruit or vegetable the better.
Try to eat a variety of fruits and vegetables so that you don’t get bored.
Orange: cantaloupe apricot, nectarine, carrots, pumpkin, butternut squash, yams, peppers, orange, tangerine is a good source to find things in the season: org> site gives you what fruit and vegetables are in season.
Stores that are good for fruit: Harmons.
Riley’s: good place for fruits
Sprouts for stuff in the season have a good price.
Smell the cut end of celery you can smell the bitter.
Try a fruit or veg in more than one way and you may like it.
Try to have fruits and vegetables with each meal.
For a smoothie put spinage in with milk and strawberries.

Building block 2: Eat more whole grains:

Lost nutrient fiber with processed grams.
Grain: bran (has fiber) outer shell. Germ Endosperm: inside> has protein and vitamins
Labels: the name can tell you about the product.
A label that says 100% bread means all whole is the source.
Look at the ingredients. You want the first ingredient should be whole grain etc.
The first ingredient enriched> means processed flours. Other terms Enriched, refined, bleached degerminated.
Celery king and USDA nutrient database has data on fiber and calories.
Only use supplements for fiber only if you can’t get your required fibers through your diet.
When you cook brown rice, cook extra and other grains and the freeze well.
Building block 3: choose heart-healthy protein:
Unsaturated fats: more liquid at room temperature. Don’t use coconut and palm oils.
Saturated is the more solid at room temperature
We need more fiber. Recommend min 25 to 38 grams. Based on calorie needs. There are 3 grams of fiber for every 300 calories.
Olive oil or conolla are the oils to use.
When you can choose to select the lower set impact oil.
Meat: eggs do have saturated fats