Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all

about their diets and healthy eating. Weight

gains of 7 - 10 pounds are common between

Halloween and Christmas. To make the holidays

easier, these tips will help you with healthy

eating through the season and not gaining weight.



Most traditional foods can be made low fat.

Turkey is very lean without the skin, and gravy

can be made without any fat. Potatoes that are

served without butter can be very healthy. The

beloved pumpkin pie is nutritious, although it

can be made into a fatty dessert with the adding

of whipped cream.



Even though the holidays are in, don't forget

about the exercise. Keeping weight off during

the holiday season is burning off the extra

calories. You should plan a walk after meals,

park farther from stores when you shop, and

take a few walks around the mall before you

begin shopping.



During holiday parties and at family dinners,

feel free to sample foods although you shouldn't

splurge. Decide on what you plan to eat in

advance, then stick to your plan. Eat plenty

of vegetables, fruit, low fat dressings, and

slices of lean meats. Before you go to a party,

eat a small snack to help curb your appetite.



If at all possible, avoid alcohol. Having too

many drinks can cripple your will power, and

also add excess calories to your diet. In the

place of alcohol, drink water with lemon. Water

can help to limit your appetite and keep you

from binging. Also make sure to avoid eggnog,

as each glass can have up to 300 calories.



Be flexible with your healthy eating, as one bad

meal won't ruin your diet. Try to balance your

calories over a few days and don't just look at

Tips For Healthy Eating

Healthy eating is a way of balancing the food you

eat to keep your body in great health. With healthy

eating, you'll have energy all day, get the vitamins

and minerals you need, stay strong for activities

you enjoy, and maintain a healthy weight.



Below, you'll find tips designed to help you with

healthy eating.



1. Don't skip any meals

Eating 3 meals with snacks in between is the ideal

way to maintain both energy and a healthy weight.

When you skip meals and get hungry, you're more

than likely to choose foods that aren't very good

for you.



If you are eating away from home, take food with

you or know where you can buy healthy food from.



2. Learn about how to prepare foods

Instead of deep frying, try grilling, stir frying,

microwaving, baking, and even boiling. You should

also try fresh or even dried herbs and spices to

add flavor to your food. Before you eat any type

of meat, be sure to trim the fat and skin off of

it.



3. Avoid a lot of sugar

Drinks that contain sugar are a major source of

empty energy. What this means, is that the drinks

contain a lot of energy that your body may not

need, and it doesn't contain any vitamins or

minerals. If you plan to drink sugary drinks,

don't go overboard - limit yourself to 1 a day.



4. Avoid thinking about diets

There are no good food nor any bad foods. All

food can be a part of a healthy diet, when eaten

in moderation. You don't need to buy any low

carb, fat free, or even diet foods, as these foods

normally have lots of other added ingredients

to replaces the carbohydrates or fat.

The Healthiest Foods You Can Get

The following is a list of the healthiest foods that

you can get. This will help you get an idea as

to what foods are the best for your body.



Fruits



Apricots

Apricots contain Beta-carotene which helps to

prevent radical damage and also helps to protect

the eyes. A single apricot contains 17 calories,

0 fat, and one gram of fiber. You can eat them

dried or soft.



Mango

A medium sized mango packs 57 MG of vitamin C,

which is nearly your entire daily dose. This

antioxidant will help prevent arthritis and also

boost your immune system.



Cantaloupe

Cantaloupes contain 117 GG of vitamin C, which is

almost twice the recommended dose. Half a melon

contains 853 MG of potassium, which is nearly

twice as much as a banana, which helps to lower

blood pressure. Half a melon contains 97 calories,

1 gram of fat, and 2 grams of fiber.



Tomato

A tomato can help cut the risk of bladder, stomach,

and colon cancers in half if you eat one daily.

A tomaton contains 26 calories, 0 fat, and only

1 gram of fiber.



Vegetables



Onions

An onion can help to protect against cancer. A

cup of onions offers 61 calories, 0 fat, and 3

grams of fiber.



Broccoli

Broccoli can help protect against breast cancer,

and it also contains a lot of vitamin C and beta-

carotene. One cup of chopped broccoli contains

25 calories, 0 fat, and 3 grams of fiber.



Spinach

Spinach contains carotenoids that can help fend

off macular degeneration, which is a major cause

of blindness in older people. One cup contains

7 calories, 0 fat, and 1 gram of fiber.



Grains, beans, and nuts



Peanuts

Peanuts and other nuts can lower your risk of

heart disease by 20 percent. One ounce contains

166 calories, 14 grams of fat, and over 2 grams of

fiber.



Pinto beans

A half cut of pinto beans offers more than 25

percent of your daily folate requirement, which

protects you against heart disease. Half a cup

contains 103 calories, 1 gram of fat, and 6 grams

of fiber.



Skim milk

Skim milk offers vitamin B2, which is important for

good vision and along with Vitamin A could improve

allergies. You also get calcium and vitamin D as

well. One cup contains 86 calories, o fat, and 0

fiber.



Seafood



Salmon

All cold water fish such as salmon, mackerel, and

tuna are excellent sources of omega 3 fatty acids,

which help to reduce the risk of cardiac disease.

A 3 ounce portion of salmon contains 127 calories,

4 grams of fat, and 0 fiber.



Crab

Crab is a great source of vitamin B12 and immunity

boosting zinc. A 3 ounce serving of crab offers

84 calories, 1 gram of fat, and 0 fiber.

Nutrition For The Elderly

Healthy eating and nutrition for the elderly is

greatly impacted by several factors, one of them

being a change in body composition. During the

later years in life, the body will lose bone and

muscle and gain fat because the hormones aren't

very active anymore.



There are many factors which hinder an elderly

person's health. The information below will help

you to lead a healthy life - no matter how old you

may be.



Water

Water in the body decreases with age, so many older

folks will become dehydrated very easily. Sometimes

they won't feel thirsty, while other times it's

too much work to pour a glass a water. With this

in mind, it's recommended that they drink at least

1 ounce of water for every 2.2 pounds of weight.



Protein

At this stage in life, protein is very important.

Protein is needed to support a healthy immune

system and prevent the wasting of muscle. Since

energy needs are less, older folks should eat high

quality protein such as eggs, lean meats, poulty,

and fish.



Carbs and fiber

Carbohydrates are the main source of energy for

the entire body. You can find carbs in bread,

cereals, pasta, and other grain products. A diet

that's high in fiber and water will help to

prevent constipation as well.



Fat

Fat intake for the elderly should be limited, not

eliminated. You can limit fat by choosing lean meats,

low fat dairy products, and food preperation

methods that don't include frying.



Iron

For the elderly, iron deficiency can be seen with

those who aren't eating much. Good sources for

iron include lean red meats or breakfast cereals.



Zinc

Zinc intake is normally with the elderly, and to

make matters worse, it's not absorbed very well

either. Meat, poultry, and fish should be a part

of your diet to help you meet the requirements for

zinc.



Calcium

Calcium is one ingredient that most elderly folks

simply aren't getting enough of. Most believe

that milk upsets their stomach, and therefore they

will avoid it. They should be getting around 1,500

mg of calcium a day, and nonfat powdered milk can

be used in recipes as a substitute for milk. Other

foods such as yogurt, low fat cheese, and broccoli

can also help you meet the requirements for calcium.



Vitamin B12

In order to absorb the benefits of B12, the intrinsic

facotr must be produced by the stomach. Most elderly

people suffer from a deficiency in B12 because they

have a condition known as atrophic gastritis. This

condition causes inflammation of the stomach,

bacterial overgrowth, and the intrinsic factor.

Without the intrinsic factor, this vitamin can be

absorbed.



Each one of the above nutrients are needed to keep

an aged body in good health. Elderly individuals

should try to stay active and strive for a well

balanced diet. Even though the aged body isn't the

same as it used to be, proper care and the right

nutrients can help the elderly enjoy a healthy and

Nine Facts About Fiber

If you've been looking for a way towards a high

octane diet, you'll find fiber to be exactly what

you need. Even though research has shown fiber to

be powerful, many people aren't taking this nutrient

seriously.



To help you fuel your health with fiber, here are

10 facts to help.



1. Fiber fights diseases. A diet high in fiber can

help to prevent colon cancer and heart disease. High

fiber helps the body to eliminate cholesterol by

binding it in the digestive tract. For thousands of

years, fiber has been used to stop constipation.



2. Fiber can actually help with overeating. All high

fiber foods will take longer to chew and digest,

making you feel satisfied longer



3. Most popular foods don't have enough fiber. If

you like the more popular foods, you probably need

to increase your intake of fiber.



4. Grains offer the most fiber. Dietary fiber is

actually plant matter that we cannot digest. The best

sources are whole grains and concentrated grain

products.



5. Kids need fiber as well. Children that are older

than 2 years of age should consume a daily intake of

fiber. Kids are most receptive to fiber found in

fruits, vegetables, and even fortified breakfast

cereals.



6. More fiber needs more water. In order to keep

fiber moving through your digestive tract, you'll

need to consume a lot of water. With your diet of

fiber, you'll need eight or more glasses of water

every day.



7. Fiber cannot be cooked out. When you cook

your fruits and vegetables, don't worry about cooking

the fiber out, as it stays. The fiber found in

fruits and vegetables aren't just in the skin or

in the peel.



8. You can get enough fiber. If you eat more than

50 grams of fiber in a day, you can get diarrhea

and bloating, which can interfere with your body's

absorption of other key minerals.



9. Getting the right amount of fiber in your diet

doesn't have to be hard. Even though you may think

so, getting the amount of fiber you need isn't very

hard to do. All you have to do is eat the right

foods and you'll be well on your way to a fiber

rich lifestyle.



As one of the key ingredients to healthy eating,

fiber is something you don't want to skip. Fiber can

serve many different purposes, which were covered

above. If you aren't getting enough fiber in your

diet - you should do something about now instead

of waiting until it is too late.

Making Healthy Food Choices

Vegetables, fruits, and grains are normally low in

fat and have no cholesterol. Most are great sources

of dietary fiber, complex carbs, and vitamins.

The American Heart Association recommends that you

eat foods that are high in complex carbs and fiber.



Below are some tips for making healthy food choices:



- Coconut is high in saturated fat, while olives

are high in monounsaturated fats and calories. You

should use these items sparingly to avoid getting

too many calories from fat.



- When vegetable grains are cooked, saturated fat

or cholesterol is often added. For example, egg

yolks may be added to bread or even pasta.



- Processed, canned, or preserved vegetables may

also contain added sodium. With some people, too

much sodium (salt) may lead to high blood pressure.

There are some food companies that are actually

canning vegetables with less salt. You can look

for these in the market area or choose fresh and

even frozen vegetables.



- Nuts and seeds tend to be high in calories and

fat, although a majority of the fat is polyunsaturated

or monounsaturated. There are some varieties,

macadamie nuts for example, that are also high in

saturated fat.



Foods that are high in soluble fiber are a great

choice as well. Examples include oat bran,

oatmeal, beans, peas, rice bran, barley, and

even apple pulp.



Whenever you are looking for healthy food choices,

always make sure you read the nutrition label

or information about the food. You can then

determine what the food contains and how healthy

it truly is for your body. By taking your time

and making your healthy food choices wisely,

you'll have a lifetime to enjoy the foods that

will take care of you.

Kids Eating Healthy

Fast food is a big part of modern life these days,

making it very hard to teach a child how he or she

should eat healthy. The cheapest and easiest foods

are those that are normally the least healthy. If

you give your child the choice between healthy food

and junk food, you normally won't like the results.



Even though it isn't possible to get a child to like

all healthy foods, there are some ways to get your

child to try and hopefully like at least a few of

them. You can be as creative as you like, as getting

kids to eat healthy foods can be a little harder than

you may think.



- Sneak the healthy food in. Even though it would

be great if your kid understood the importance of

fruits and vegetables, this isn't always possible.

If you can't get them to eat good food willingly,

there are ways to sneak them in, such as making

muffins out of bananas or apples, or pizza with

spinach on it.



- Call fruits and vegetables by funny names. You

can refer to broccoli as "trees", making them

more fun to eat. There are many different names

you can call fruits and vegetables, even making up

your own if you prefer. Most kids prefer to eat

foods that sound fun.



- Make the foods taste better. Ranch dressing is

great for broccoli, while peanut butter is a great

topping for celery. There are several combinations

for vegetables that can make them taste much

better. You can let your child pick a topping

for a vegetable, even if it's something you wouldn't

normally like yourself.



- Dress the vegetables up. Just as much as calling

them names help kids eat healthy foods, making them

look funny also helps. You can do this by making

funny designs on the plate, or setting them up to

look like people. Although some parents don't like

their kids playing with their food, sometimes it

helps to get them to eat healthier.



There are several ways to make your kids eat

healthier, but to make them enjoy it also has to

be fun as well. This isn't always an easy task,

because kids normally don't like foods that are

good for them. It can however, be done with a bit

of creativity. Hopefully, doing this will help

your child develop a love of healthy foods for the