To Be healthy

To Perform Better

To Feel Good and Relax

To Stay Safe

How to Eat Smart

To be healthy:

We've probably all heard the phrase, You are what you eat! Some clichés are true. Getting food and drink is so easy today that most of us take for granted what or how much we're putting in our mouths. We know a lot about the basics, but the exact science of food and individual differences are so complex, that it will be quite some time before we know exactly what nutrients and in what amounts are best for different people. Thus, moderation is the key, as with all things when it comes to good health. By eating foods in moderate quantities, you can avoid accumulating substances that can be unhealthy when at high levels in your body. Plus, by eating a wide variety, you can get all the nutrients you need to grow, heal, and prevent many illnesses. Balance also means you don't want to take dieting or exercise too far; anorexia and bulimia are dangerous disorders. Furthermore, eating is one of life's great pleasures-- variety in foods and preparation can help make a healthy diet a satisfying one as well. So, what does a healthy diet help prevent? Read about the top ten killers in the U.S. and their relation to nutrition here.

Our largest health problem may be caloric overload, resulting from large portion sizes, energy dense foods, high snacking frequency and a lack of caloric output through various activities. This is the primary driver of our overweight epidemic, albeit some people have genes which make it easier to become obese. Drinking enough water is also a critical and often overlooked part of our diet, which is key for health, especially for our kidneys. Given packaging which doesn't align with Pyramid serving sizes, the addition of extra sugars and fats to make foods and drink taste 'better,' the high availability of unhealthy snacks everywhere, competitive overmarketing to children, and a lack of consensus scientific recommendations, it is not easy to make the right choices - not for kids, not for parents and not even for company employees trying to please their bosses or shareholders. Now add Additional healthy eating resources: ·The Kitchen: Cooking Tips & Food Preparation Healthy Meals in a Snap Substitute Good Fat for Bad Fat Substitute Herbs for Salt, Butter, and Sugar Safe Preparation and Storage Eating Meals as a Family ·Shopping Help Overview: Shopping Tips 1, 2 & 3 Tips to Make a Healthy Shopping List Farmers Markets in Your State Read the Label and Ingredients Virtual Shopping and List Creator in the need for food safety, awareness of food allergies, lots of unclear information about supplements and the unique needs of children-- that's a lot to know! But, Don't Stress. There may be no simple solutions, but you can start by eating a balanced diet, being creative, taking pride in educating yourself about subtle truths of nutrition, and thus, Eating Smart.

To perform better:

There are no simple rules for individual foods which universally make people smart, better athletes or more energetic. Why? As an example, a big dose of sugar may make you feel awake in the in the short-run, but impair your long-term performance. The body is usually trying to maintain balance, and when you add a lot of one type of food or chemical, it works hard to decrease the amount of that substance. For example, eating a candy bar may help you run fast for a few minutes, but it will slow you down for a longer race - or a days worth of activities. So when people recommend that a single food will make you perform better, be weary. In general, a balanced diet as discussed above improves memory and helps people perform better in school, work and play, relative to those with a poor diet. There are also specific recommendations for optimizing the health and performance of youth athletes who need extra calories and a lot of water.

To feel good and relax:

Eating smart not only aids in long-term health, it can also make you feel better on a daily basis. What are some simple examples? Not drinking enough water or too much salt alter your blood pressure and give you a headache. Too much sugar or caffeine can cause a brief period of high energy if you don't use it all the time, but if you consumed too much it can then leave you feeling tired or with a headache. Too much fat can give you a stomach ache and tire you out too. Overall, a balanced diet has been shown to improve people's moods. How? Well, know one knows all the answers, so don't rush to buy any supplements that claim they can make you feel better - again, a balanced diet with healthy foods is the key. There is some evidence that amino acid intake may affect the brain; tyrosine (found in protein rich foods) intake may make people more alert, while tryptophan (milk, turkey, etc...) can make people sleepy, especially when given with a lot of carbohydrates. Many people reward themselves with food, and come to depend on it; sometimes this can lead to a binge eating disorder, or contribute to becoming overweight. Don't ignore your body's signals; get in tune with how certain foods make you feel, physically and mentally and then try to make healthy changes to see how you can feel better.

Eating is one of life's great pleasures, and one of the most enjoyable ways to socialize with friends and family. There is no reason not to continue enjoying cooking and eating out for fun-- you can do that and be healthy. You just need to be clever and plan ahead a little. One good way to learn about good nutrition is to talk with your family and friends about it. It's an interesting conversation topic, as long as that's not all you talk about.... Share what you know from your reading and ask lots of questions.

Tips on How to Eat Smart

What Should You Do?

• Enjoy a variety of foods
• Try to eat foods that you know are good for you, and save stuff like fast food, chips, and candy for special occasions. Learn about what you’re eating. Knowledge is powerful.
• Have family meals
• Don’t use food as a reward
• Focus on small changes each week
• Consider grilling or baking foods instead of frying
• Purchase healthier foods (fruits, vegetables, whole grain products, etc) at the grocery store, and try to leave our the junk foods.
• Don’t skip meals – be sure to start your day off with a healthy breakfast
• Eat plenty of fruits and vegetables throughout the day – be a healthy role model for your kids!
• Avoid eating in front of the TV
• Listen to your internal cues. Your body will tell you when you’re hungry, full, thirsty, etc. If you can’t finish a meal, save the leftovers. There is no need to finish everything on your plate at one sitting.
• If you know something isn’t so good for you, like oily and sugary foods, try a small serving or just pass.
• Try to make a healthy plate when possible: 1/2 vegetables and fruits / 1/4 complex carbohydrates / 1/4 protein
  • For protein, have a serving of that’s about the size of your palm.
• When you’re eating out, there are plenty of opportunities to make healthy choices. Remember, it’s all about balance. Eating out occasionally is not a problem. Here are some tips.
• When you’re feeling kind of hungry, but not enough to eat a whole meal, have a snack to reenergize yourself. A candy bar, cookies, and chips are ok every now and then, but all that sugar and fat is fine once in a while, but these options are not ideal. Learn more here.

Read more here

What should you drink?

• Water is the best drink – there’s no question about it.
• Do you like juice? Enjoy a small cup of 100% fruit juice occasionally, but try to have whole fresh fruits most of the time. Whole fruits contain fiber and will fill you up more. Juice has some nutrients, but it also has a lot of calories, so moderation is important.
• Milk is a healthy option. Low-fat and skim milk are good options. Try to drink 2-3 glasses each day.
• Try to avoid soda. Soda contains very large amounts of sugar and no nutrients. Did you know that one can of soda has almost twelve teaspoons of sugar in it! That’s right, twelve teaspoons of sugar and no nutrients. Go for water or milk instead – they’re much better options.
• Sports drinks and “juice drinks” are also loaded with sugar and don’t offer many nutrients. Unless you’re sweating excessively, stick with the water and milk.