Eating Healthy On Vacation

It can be very tempting to abandon your good sense of healthy eating on vacation.  Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there.  There are however, ways to watch what you eat on  vacation.

It's easier than ever these days to request a low fat or vegetarian meal on airplane flights.  If  you choose to instead drive to your destination,  the quest to find healthy food can get a bit more complicated.

Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs.  Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with  you on the road.  

Once you arrive at your hotel, you should do  yourself a favor and turn the minibar key down - as this helps to avoid the temptation.  If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins.  If your hotel has a stove or microwave, consider bringing your own healthy food with you.

If you simply must eat out, do so only when you  are hungry.  Restaurants will usually serve large portions, so be careful.  If you do go a bit over on a meal, simply cut back on the next.  

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers.  Whatever you do, do not miss any meals.

When it's possible, you should avoid eating large meals at night.  When your body gets ready for sleep and slows down, it also burns calories at a much slower pace.  Never eat bread before bed, and

make sure to avoid the butter.  Choose fish or poultry for your meal instead, and include  vegetables as a side dish.  

Even though it may sound hard, eating healthy on vacation isn't really that difficult.  All you have to do is use a little will power, and pass up foods that you know aren't good for you.  This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life.  You can 

afford to get something you crave, although you shouldn't make a habit of it.  One ice cream 

cone or a pizza isn't going to matter - as long as you know when to stop.

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Eating Healthy On The Run

Whether your traveling on the go or around the home, you don't need to give up healthy eating simply because you are on the run.  The fact is, healthy eating is even more important when your trying to keep up with a busy schedule.

Having a good diet will help your body to handle stress better.  As you hustle about, a healthy meal

is probably the last thing you think about.  The following tips can help you eat when your on the go.

Restaurants

With tempting menus, large portions, and a festive atmosphere, it's easy to skip healthy eating.  It's

okay to splurge every now and then, although you'll pack on a lot of weight if you make it a habit.  

When you eat out at restaurants, always be smart about it.

Airports

An airport can be a very stressful place, although you shouldn't scrap your diet because of it.  Eat

because you are hungry, not because of stress, boredom, or to kill time.

In your car

Keep some healthy snacks in your car at all times, so that when you get hungry - you have them.

At home 

Evenings and mornings are busy times in most homes. Making the time to eat can be hard, although you shouldn't run out the door without eating breakfast first.  Cereal with milk, a banana, muffin, or even a bagel is a great way to start the day.

Anytime you are on the go, always make sure that you make the right food decisions.  You can take healthy food with you if you need to, so that you have it when you need it.  Eating healthy on the go is easy to do, once you know how.  Never sacrifice healthy food for junk, as your body will regret it later.

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Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style of eating.  The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat,  whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example,  Lacto-ovo vegetarians will avoid animal flesh yet they  will eat eggs and most dairy products.  A Vegan on the  other hand, will avoid all food that has any trace of  animal origin.

Because they don't eat meet, vegetarians will often  wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of  protein. Vegans on the other hand, get their protein  from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose  from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more.  Some of them you are already familiar, such as kidney beans in  chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are hihg in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation.  By having  one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals.  To have an adequate intake of B12,  vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.  

For calcium, vegans can rely on orange juice or soy  milk, as they are fortified with calcium.  Beans and  leafy green vegetables will also contain some calcium as well. 

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do.  This is very important for eating healthy, as well as staying healthy.  If you control what you eat, you'll have many years of healthy eating ahead of you.

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Eating Healthy For Students

For students, eating at college is an entire new ball game, with late night pizza delivery and food from buggies.  Even though some of these quick and simple options taste great, they are probably  not healthy for a student's body.  

The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with  mononucleosis when it hits campus.  The problem is not only about eating junk food, it's more  about not getting the proper proteins, carbs,  vitamins, and minerals that people need.

When it comes to defending against illnesses, vitamins and minerals are very important.  Just because they are important, isn't a reason for students to run out and stock up on vitamins and supplements.  It's best for students to get their nutrition from food.

You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in  nuts, whole wheat products, and even green leafy vegetables.  This is the ideal way to get  nutrition, as your body relies on these vitamins for many reasons.

When you eat on campus, skip on the soda's and  go right to the juice machines.  Explore the different entrees available and go to the salad bar where there are fresh vegetables.  You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables.  There are always healthy cereals and plenty of fresh fruit available in dining halls as well.

Always remember that eating healthy isn't just about avoiding greasy foods.  Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance - or at least awake during your classes.

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Eating Healthy During Pregnancy

Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby.  This way, you'll only need to make a few adjustments during your pregnancy.

Your first trimester

If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone.  Due to queasiness, some  women will eat all of the time and gain a lot of  weight in the process.  Other women have trouble getting food down and subsequently lose weight.  

Preventing malnutrition and dehydration are your most important factors during first trimester.  

Calories

When you are pregnant, you need to consume around 300 calories more than usual every day.  The best way to go about doing this is listening to your  body when you are hungry.  You should try to eat

as many foods as possible from the bottom of the food pyramid.

If you gain weight too slow, try eating small  meals and slightly increase the fat in your diet. You should always eat when you are hungry, as you are now eating for 2 instead of one.

Calcium

By the second trimester, you'll need around 1,500 milligrams of calcium each day for your bones and

your baby', which is more than a quart of milk.  Calcium is something that's missing from many  diets.  Along with milk, other great sources for calcium include dairy products, calcium fortified

juices, and even calcium tablets.

Fiber

Fiber can help to prevent constipation, which is a common pregnancy problem.  You can find fiber in whole grains, fruits, and even vegetables.  Fiber supplements such as Metamucil and Citrucel are  safe to take during pregnancy.

Protein

Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women

who eat a healthy diet.

Iron 

A lot of women will start their pregnancy off with a bit of iron deficiency.  Good sources of iron include dark leafy green vegetables and meats.  Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.  

Vitamins

Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor.  Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together - just ask your doctor to make sure.

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Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all experience at some point in time.  It's impossible

to eat healthy our whole lives, even though we may try hard to do it.  Eating healthy for your heart

is something everyone should try to do, especially when it comes to restoring health and reducing

heart attacks.

Your heart and food We know these things for sure - a diet high in saturated fats will help raise your cholesterol,  which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils

Saturated fat will increase the risk of heart disease. It's found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are  down and you are at a healthy weight.  Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help  you to protect your heart.  Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.

Plenty of fiber

Fiber can help you control your cholesterol.  You  can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates

Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn't good for  your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods

Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables,  try squeezing lemon juice on them or using your  favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.   Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

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Cooking with Oils

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid.

1.  Canola oil

Canola oil is a popular oil, with many physicians  claiming that it has the ability to lower the risk

of heart disease.  The oil is low in saturated fat, high in monounsaturated fat, and offers the best  fatty acid composition when compared to other oils.

You can use canola oil in sauting, as a marinade and even in low temperature stir frying.  It has a bland flavor, which makes it a great oil for foods that contain many spices.  Unlike other oils, this one won't interfere with the taste of your meal.

2.  Olive oil

Olive oil offers a very distinct flavor with plenty of heart healthy ingedients.  The oil is rich in monounsaturated fat, helps to lower cholesterol  levels and reduce risk of cancer.  It's also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the  healthiest when uncooked, such as with a salad or dipping sauce.  When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3.  Butter

Butter is one food that has been around for many, many years.  Butter tastes good, and offers sources

of Vitamin A and other fat soluble vitamins such as E, K, and even D.  Butter is also made from natural ingredients and not chemically or artificially  processed. You can use butter with cooking, baking, or even as a spread.  You can also pair it with creamy sauces, marinades, baked dishes, or even bread.

4.  Margarine

Margarine was first introduced as an alternative to high fat butter.  When it was first created however,  it was loaded with trans fat, a substance that we  now know raises bad cholesterol. As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's quite  easy to spread.  It's available in a variety of different products and a good source of vitamin E.

When it comes to cooking with oils, there are  several at your disposal.  There are many more than

what is mentioned here, although the ones above are the most popular.  Eating healthy involves cooking healthy food - which is where your cooking oil really takes center stage.

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Eating Healthy On A Budget

If you have problems serving healthy foods because of the prices, you'll find these tips to be just what you need to eat healthy on a budget.

1.  Eliminate junk food

Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food.  Shopping alone will prevent this, and ensure that you only buy the foods you need.

2.  Water or milk instead of soft drinks

You can still enjoy your favorite drinks at a  sporting event or night out, although you should stick with the smallest size when shopping to save money and calories.  Children and even adults need milk or milk products on a daily basis.  Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.

3.  Buy fruits in quantity

Whne they are in season, buy fruits in quantity and freeze any extras.  You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season.  Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.

4.  Meats and beans

Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat.  Canned beans are a great deal as well, as they give you protein at a great price.

5.  Beans as a substitute

You should use beans a substitute for meat on a  frequent occasion.  There are several varieties,  so you can prepare them in a crock pot, so when  you return home they are ready to consume.

The USDA recommends eating beans at least 4 times per week.  If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot.  

6.  If you live in a coastal area or an area where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process.

7.  Peanut butter is great for those on a budget as it's popular with almost everyone.

You can  use it for sandwiches instead of eating hot  dogs.  It does need to be refrigerated, although bigger jars can last you for weeks.

8.  You should fill up with foods that have a high content of water.

Watermelon, salads, and even  sugar free gelatin are all great examples.  

Eating healthy is always something you can't go  wrong with.  You can eat healthy for just a few bucks, which makes it perfect for those on a  budget. Now, you don't need a lot of money to have the lifestyle and health you've always wanted.

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Changing How You Eat

As you may know, not fueling up with the right  nutrients can affect how well your body performs and your overall fitness benefits.  Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you'll find some myth busters on healthy eating.

1.  Working out on an empty stomach.

If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something.  Without

listening to them, you are forcing your body to run without any fuel.  Before you exercise or do any physical activity, always eat a light snack such as an apple.

2.  Relying on energy bars and drinks.

Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent

cancer.  Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3.  Skipping breakfast.

Skipping breakfast is never a good idea, as  breakfast starts the day.  Your body needs fuel as soon as possible, and without it, you'll be  hungry throughout the day.

4.  Low carb diets.

Your body needs carbohydrates for your muscles and the storing of energy.  

5.  Eating what you want.

Eating healthy and exercising doesn't give you an all access pass to eat anything you want.  Everyone

needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6.  Not enough calories

Although losing weight involves calories, losing it too quickly is never safe.  What you should do,

is aim for 1 - 2 pounds a week.  Always make sure  that you are getting enough calories to keep your

body operating smoothly.  If you start dropping weight too fast, eat a bit more food.

7.  Skip soda and alcohol.

Water, milk, and juice is the best to drink for active people.  You should drink often, and not  require on thirst to be an indicator.  By the time you get thirsty, your body is already running a  bit too low. 

Changing how you eat is always a great step  towards healthy eating and it will affect how your body performs.  The healthier you eat, you better you'll feel.  No matter how old you may be, healthy eating is something you should strive for.  Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.

Becoming A Healthy Eater

Being a healthy eater requires you to become both educated and smart about what healthy eating actually is.  Being food smart isn't about  learning to calculate grams or fat, or is it  about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least  three times per day.  Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group.

Eating healthy requires quite a bit of leeway.  You might eat too much or not enough, consume  foods that are sometimes more or less nutritious. However, you should always fuel your body and  your brain regularly with enough food to keep  both your mind and body strong and alert.

A healthy eater is a good problem solver.  Healthy eaters have learned to take care of themselves and their eating with sound judgement and making wise decisions.  Healthy eaters are always aware of what they eat, and know the effect that it  will have on their bodies.

When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well.  They could end up spending too much, talking too much, even going to bed later and later.  

You should always remember that restricting food in any way is always a bad thing.  Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle.  If you've thought about making your life better, healthy eating is just the place to start.  You'll make life easier for yourself, those around you, and  even your family.

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