Wellness Zone WITH Phyllis Ogo Ogah
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Hello friends and welcome to the weight loss train, this weekend we will look at the benefits of a healthy diet.
Maintaining an overall healthy diet is an integral part of a healthy lifestyle and offers our body the energy and nutrition that it needs to function, as well as several health benefits.
Fruits and Vegetables
Eating a diet high in fruits and vegetables as an overall healthy diet may...
*reduce risk for stroke and other cardiovascular diseases.
*reduce risk for type 2 diabetes.
*protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
*reduce the risk of coronary artery disease.
*help decrease bone loss and reduce the risk of developing kidney stones.
*Vegetables that are in season are often the best choice because they are affordable and often full of flavor. Try a variety of seasonal vegetables to keep meals interesting.
*Frozen vegetables make a good alternative to fresh vegetables. Always keep your freezer stocked with a few frozen vegetable options just in case you get caught without fresh veggies.
*Vegetables that are high in potassium are often the most nutritious vegetable choices. White beans, tomato products, beet greens, soybeans, lima beans, winter squash, lentils, kidney beans, spinach, split peas, white potatoes and sweet potatoes are great sources of potassium.
*If you buy canned vegetables or other canned products try to look for cans labeled "low sodium" since canned food will often have added sodium.
*Try focusing some meals on vegetables rather than meats or starches. Vegetable stir-fry's and vegetable soups can be easy to make.
*Pre-washed salad is easy to prepare. Try adding a small salad to every meal.
*Try cooking vegetables on your outdoor grill the next time you BBQ.
*Keep vegetable snacks on hand at all times. Carrot sticks, celery sticks, cucumber slices and bell pepper slices can help hold you over between meals.
*Boiling vegetables can cook the nutrients out of the vegetable. Try lightly steaming veggies instead of boiling them. Always have a bowl of fruit in your house making it easy to snack on or to grab a fruit on your way out the door.
*Buying fruits that are in season are usually the most affordable and the most delicious.
*Dried and canned fruits are good to have on hand so you always have a supply of fruit. Avoid buying canned fruits that are stored in syrup. Instead, try to buy canned fruits that are stored in fruit juice or water.
*Try to eat mostly whole or fresh cut-up fruit. Don't consume too many fruit juices, especially those that have mostly added sugars.
*Vary your fruit choices because different fruits offer different nutrients.
*Fruits that are high in potassium are great choices. Fruits that are high in potassium include bananas, dried peaches and apricots, cantaloupe, honeydew melon, oranges and prunes.
*Top your breakfast cereal with cut-up fruits such as bananas, strawberries, blueberries, raspberries, apricots or peaches.
*Don't forget that fruit makes a wonderful dessert. Try a mix of your favorite berries on top of plain yogurt. Add a few nuts for extra flavor and texture.
*Baked apples or pears can also be a wonderful dessert.
*Fruit salad is a great snack to have on hand in your refrigerator at home or at the office.
*Let raisins satisfy your next sweet-tooth.
*No fruits or vegetables have cholesterol, and most are naturally low in fat and calories ,and are a great source for potassium, dietary fiber, folic acid, vitamin A, vitamin E, and vitamin C.
*Fruits are a great source for nutrients such as potassium, dietary fiber, vitamin C and folic acid.
*Diets rich in potassium may help to maintain healthy blood pressure.
*Dietary fiber helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
*Folic acid (folate) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folic acid, including folic acid from fortified foods or supplements.
*Vitamin A keeps eyes and skin healthy and helps to protect against infections.
*Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
*Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.
*Vitamin C also aids in iron absorption.
Whole Grains
Grains, especially whole grains, provide several health benefits. Grains provide essential nutrients and helps reduce the risk of developing chronic diseases.
Eating a diet high in grains, especially whole grains, as an overall healthy diet may help with weight management.
*reduce constipation
*reduce the risk of coronary artery disease.
Today there are several varieties of whole-wheat pastas available in the markets. Try substituting whole-wheat pasta the next time you make your favorite pasta dish.
*Instead of white bread try whole-wheat bread.
*Brown rice is delicious and good for you, but it generally takes a little longer to cook. Plan on making brown rice instead on white rice the next time you serve rice.
*Try mixing barley into your next soup instead of noodles.
*Next time a recipe calls for flour try using whole-wheat flour or oat flour instead of white flour.
*Whole wheat bread crumbs or cereal can be a simple substitute for breading chicken and fish.
*Popcorn is a healthy whole-grain snack, but try not to add butter or salt.
*Look at the ingredients on food labels. Many foods that appear to be whole-grain are in fact not. Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
*Buy products that have at least one of these ingredients listed as one of the first items: "brown rice," "bulgur," "graham flour," "oatmeal," "whole-grain corn," "whole oats," "whole rye," "whole wheat," "wild rice."
*When shopping for whole-grain breads try to avoid products that have too many added sugars, fats or oils.
*Grains provide many nutrients such as dietary fiber, B vitamins and minerals.
*Dietary fiber may help reduce blood cholesterol levels and lower risk of heart disease.
*B vitamins are essential for your metabolism by helping your body release energy from protein, fat and carbohydrates.
*Folic acid helps the body form blood cells and is especially important for women of childbearing age who may become pregnant.
*Magnesium from whole grains helps build bones and release energy from muscles.
Protein
*When it comes to protein, lean protein is the healthiest choice.
*Take the skin off of your chicken before you cook it.
*Skinless chicken and turkey is the leanest poultry.
*Lean pork choices include pork loin, tenderloin, center loin and ham.
*Lean beef choices include round steaks and roasts, top loin, top sirloin, chuck shoulder and arm roasts. Try to buy extra lean ground beef that has is at least "90% lean."
*Trim off extra fat from all meats and poultry before cooking.
*Drain off fat that appears as you meat is cooking, or cook you meat on a rack so that the extra fat drips off the meat during the cooking process.
*Avoid making high fat sauces or gravies with your meat.
*Include fish in your diet. Fish is high in protein and mostly low in fat.
*Some fish such as salmon and trout are high in omega-3 fatty acids which are great for your health.
*Beans are also a great source of protein. Beans have endless potential for meals, including soups, chili, bean salads and baked beans.
*Some delicious foods are made from peas or beans such as hummus and tofu. Tofu can also be a great meat substitute.
*Try to avoid buying meats that have been processed. Lunch meats, sausages and hot dogs usually have had salt added to them while being processed.
Health tip for the week
A study in Medicine and Science in Sports and Exercise found that three brisk 10 minute walks daily were as effective as one 30 minute walk daily in decreasing the factors for heart disease.
Keep moving!
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