Healthy Diet Plan

Eat slowly and chew your food well.

If you tend to eat fast, you need to slow down. This will help your digestion and you won't eat as much. Try reading while you eat or have a conversation with a friend. Place less food on your fork and put the fork down between bites.

Think COLOR & TEXTURE when you choose your foods.

Foods with color should be at the top of your list for a healthy diet. I'm not talking about jelly beans. You know I mean fruits and vegetables!

Here are some good colorful food examples:

YELLOW as in bananas, summer squash and bell peppers.
ORANGE as in fruits, bell peppers, butternut squash and sweet potatoes.
RED as in apples, strawberries, bell peppers and grapes.
GREEN as in any leafy green vegetable, peas and green beans.
BLUE as in blueberries.
PURPLE as in grapes.

No white foods. Try hard to eliminate white flour and white sugar from your eating regimen. They are calories with no redeeming qualities. Onions are O.K. white food, though!

White baking potatoes should also be avoided and replaced with red-skin potatoes instead. Red-skins are a lower GI food (more on that below).

Substitute brown rice for white rice. You will find brown rice has a nice, almost nutty flavor.

Whole grains and raw fruits and vegetables are slow-release foods. They are called "low GI foods". GI stands for Glycemic Index, foods. Regardless of whether you are trying to lose weight, or not, low GI foods should be chosen for any healthy diet.

Low GI foods are carbohydrates that break down more slowly during digestion. This process releases glucose gradually into the blood stream and burns more calories than we intake thus giving us more energy throughout the day.

"White" foods are "high GI' foods. They mess with our blood sugar levels, causing quick, unhealthy spikes that push our bodies to an extreme that is not normal. They also don't require us to burn more calories than what we have ingested.

The extra calories not burned, or used up, are therefore turned into FAT!

Here are some good examples of foods with texture :

WHOLE GRAINS such as oats, barley, brown rice, 100%whole grain breads.
NUTS are all good if not too salty or fried.
DRIED BEANS & LEGUMES
RAW FRUITS & VEGGIES

Textured foods provide fiber, and we need a lot of fiber and water so the body can eliminate all the food we eat.

The Benefits of Fiber

Fiber is a carbohydrate that is present naturally in all plants like fruits and vegetables. Fiber is important to a healthy diet because it is not digested. It is necessary for a healthy digestive system and can help prevent and correct disorders of the colon. Fiber helps lower blood cholesterol to fight against heart disease, reduces the risk of type 2 diabetes, and reduces the rate of colon cancer. More on fiber.

For a list of Fiber supplement products, click here: Fiber - Important For a Healthy Diet

REMEMBER - YOU HAVE TO READ LABELS!

Reading labels is the only way you are going to know what's in the food. This is really important so you can prevent the bad stuff from getting into your body.

In addition, the label also tells us how many serving there are in that particular package. We might see that there are only 150 calories per serving, but there are 3 servings in the package! If we eat the whole thing then we are getting too many calories, fat, etc.

Modern foods are loaded with stuff that is absolutely not good for us. Look for Saturated Fats, High Fructose Corn Syrup, Monosodium Glutamate, Dyes, too much salt and sugar, etc. If it has it - put it back on the shelve!

Remember our ancient ancestors? They didn't have all that junk in their foods.

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FOOD & EXERCISE ARE NOT THE ONLY THINGS NECESSARY FOR LOSING WEIGHT!

You also need

REST and GOOD THOUGHTS.

Rest and sleep rejuvenate our minds and our bodies. Try to get at least 8 hours of sleep per night.

Think Happy - Be Healthy

We also need pleasing thoughts and sounds in our lives. Stress is the cause of many ailments and illnesses. Stress can be managed, but only the person who is stressed can control it.

Get out and "smell the roses", literally. Nature has a way of being very soothing to our souls.

The wind in the trees, the colors and smells of flowers, the sound of running brook or waves on the beach.

These are all very healing. I also suggest listening to relaxing music such as Native American flute, nature sounds and some classical music.

Use these "diet" tips until they become a part of your every-day living and before long you'll be feeling and looking much healthier!

For a printable summary of all the tips in our healthy diet plan.

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Disclaimer: Reasonable care has been taken in preparing this document and the information provided herein is believed to be accurate. However, this information is not intended to constitute an "authoritive statement" under Food and Drug Administration rules and regulations

It's true - on this healthy diet plan,
if you eat the right foods
you can eat all you want,
as often as you want.
It is best to eat smaller portions several times throughout the day. Eating smaller portions, about 5 times a day instead of 3 large meals, allows your body to better digest food and will keep the size of your stomach smaller.

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