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I track the tag "thehealthycook"My name is Rachel and I am a senior in high school that currently lives in the US.
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change.
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). Saturated fats, found primarily in animal sources including red meat and whole milk dairy products. Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils. Calcium is one of the key nutrients that your body needs in order to stay strong and healthy.
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease.


More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often.
When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food.
They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety.
Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.


Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution.
You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. At home, use smaller plates, think about serving sizes in realistic terms, and start small. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner–but not if you follow it with a box of donuts and a sausage pizza. Protein is particularly important for children, whose bodies are growing and changing daily. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you’ve hit your ideal weight.
Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.



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