Unleash Your Potential With Healthy Food
Learning to maximize your potential is a simple process once you understand the basics. It starts with setting goals that are SMART (specific, measurable, achievable, realistic and time-based) and is followed by taking action consistently.
High achievers are often hard on themselves but this is what allows them to push through and achieve their dreams. They also understand the importance of being physically driven. 1. Eat Fresh Fruits and Vegetables
Fruits and vegetables are the foundation of a healthy diet. They provide essential vitamins and minerals such as potassium, folate and fibre. They also contain phytochemicals, or plant chemicals, that may help protect against certain diseases. Aim for nine servings of fruits and vegetables a day. 韓国料理 名古屋市 This includes fresh, frozen and canned fruits and vegetables. Canned vegetables can be a good option as long as they don’t have added sugar, salt or high-fat sauces.
Try new fruits and vegetables and use them in recipes that your family enjoys. Cooking vegetables with low-fat methods and adding herbs and spices can add flavour without increasing calories. Fruits can be added to meals or eaten on their own for a quick and nutritious snack. Keep a variety of fruits and vegetables in your fridge, pantry or at work so you can grab one on the go.
To encourage children to eat more fresh fruits and vegetables, the Wyoming Department of Education participates in the federally assisted Fresh Fruit and Vegetable Program (FFVP). This program provides elementary school students with free fruits and vegetables during school hours. This is a great opportunity to expose children to different types of produce, which can help them develop healthy eating habits for life. For more information about FFVP, visit the USDA’s website. 2. Eat Whole Grains
Whole grains are an important part of a healthy diet. They provide a variety of nutrients that are essential for good health, such as iron, fiber, magnesium, potassium, B vitamins and phytochemicals. Whole grains are also a great source of protein. They help promote healthy digestion, build muscle and keep bones strong. They also help protect against heart disease and lower cholesterol.
Research has shown that consuming more whole grains can lead to improved health outcomes, including reduced risk of obesity and type 2 diabetes, cardiovascular disease and colorectal cancer. To understand the relationship between a healthy diet and disease, dietitians use a scientific method called meta-analysis. This process brings together the results of several previous studies to create one comprehensive summary.
As seen in Figure 3A, research on the health effects of whole grains has focused on several key areas, including antioxidant studies (blue), dietary fiber studies (red), nutrient composition and benefits of bran (yellow) and therapeutic effects against diseases such as obesity and diabetes (green). The clustering analysis of this data, using VOSviewer software, is illustrated in Figure 3B.
The bibliometric analysis used the Web of Science database to capture scientific output in the field of whole grain health. This included articles and reviews published between 2000 and 2021. Country/region and institution were also captured, with Harvard University and Tufts University ranking as the most productive institutions in terms of publications. 3. Eat Lean Meat
Protein is an important part of a healthy diet. But it’s important to get the right kinds of proteins — those that are lean, not fatty. That’s why eating lean meat is such a great choice.
The good news is that lean meats aren’t just healthier, they’re also more affordable than their fatty counterparts. Plus, they taste just as delicious.
You just need to know what to look for in the meat case. At LGCM, we’re here to help you learn more about the different cuts of meat and poultry that are considered lean so you can make smart shopping choices. We also have some tips to keep in mind when cooking lean meats so they stay tender and don’t end up chewy and tough. Check out our blog post on this topic to learn more! Here are a few examples of lean beef cuts: tenderloin, top sirloin, tri-tip and flat-half brisket. 4. Eat Healthy Fats
March is Nutrition Month, so it’s a great time to focus on the potential benefits of healthy foods. While fruits and vegetables, whole grains and lean meats are essential, healthy fats (from naturally occurring sources such as avocados, olive oil and fatty fish) also play an important role in the diet. The key is to avoid unhealthy, artery-clogging trans fats found in processed foods like chips and cookies. Instead, look for healthy, natural fats in unprocessed foods like avocados and full-fat dairy. 6. Eat a Balanced Diet
March is Nutrition Month and it’s a good time to remind ourselves that healthy eating is vital for everyone. A balanced diet includes fresh fruits and vegetables, whole grains, lean meats and healthy fats. Eating a variety of foods from each of these groups every day provides the body with all of the nutrients it needs. Foods that are high in sugar, salt and fat should be eaten only occasionally as a treat. Eating a well-balanced diet can help you have more energy and a healthier body. This will also make it easier to enjoy life to the fullest! For more healthy tips, visit www.eatright.ca.