How to Make Healthy Food Choices!
Hans Hasselfors

It’s Thursday afternoon, you have thirty minutes to get from
work, go by the house and pickup Heath, Jamie’s already at
basketball practice, oh, and what about dinner? Does this
scenario seem familiar? If you’re a working Mom, I can promise
that it is a familiar scene.

So how do you make healthy food choices, when you only have
fifteen minutes to prepare your meals? Well, the first thing you
should realize is that quite often, healthy choices do not
necessarily equate to two hour meals. You can make healthy food
choices that are as quick to prepare or pickup as the unhealthy
ones.

For example, sub sandwiches are a healthier alternative than
pizza or burger and fries, but do not really take any longer to
pickup. Salads can be prepared in just a few short minutes, and
provide for the necessary vegetable daily requirement. Don’ care
for the usual salad? Make a Waldorf or fruit salad, either way
you’ve changed it up a bit, and still provided a health choice.
As for the dressing, oil based or vinegar based dressings are
much better for you than the cream based, and are really more
tasteful. Okay, suppose salads aren’t what your kids like. What
about other prepared foods that are also healthy foods? Healthy
Choice is a brand of frozen entrees or meals that take only a
few minutes in the microwave to prepare, and are still healthy
alternatives. Baked rather than fried is always a better choice,
and many supermarkets today offer baked products fresh from
their bakery, ready to go.

Still aren’t satisfied? You want a place to go and actually sit
down and eat. There are still many healthy alternatives for a
family when going to eat at a restaurant. Restaurants that offer
buffet style meals are great choices. Thanks to many of the
health conscious consumers out there, buffets have added baked,
broiled, and fresh food choices to the display. Fresh fruits and
vegetables are usually always available on food bars, along with
broiled or steamed vegetables. Meats are just about as varied,
with many of the choices being offered in a fried and baked
option. And if you’re up for dessert, watermelons and grapes are
just as satisfying as the Boston cream pie.

You can always throw up objections when it comes to healthy
eating, the real trick is in realizing it’s your body that will
suffer. Or your children that will suffer from the unhealthy
choices you make. Why not start with healthy options, set the
right example, and you will have children that make health
conscious intelligent decisions about their eating.

Okay, now back to our Thursday afternoon juggling act. You’ve
dropped Heath at baseball practice, picked Jamie up from
basketball, and you have exactly fifteen minutes to make a
decision about dinner. As you sit at the red-light contemplating
your options, there is a Subway, a Pizza Hut, and a grocery
store with a deli in the same shopping center. How can this
still be a difficult choice to make?

DISCLAIMER: This information is not presented by a medical
practitioner and is for educational and informational purposes
only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always
seek the advice of your physician or other qualified health care
provider with any questions you may have regarding a medical
condition. Never disregard professional medical advice or delay
in seeking it because of something you have read. Since natural
and/or dietary supplements are not FDA approved they must be
accompanied by a two-part disclaimer on the product label: that
the statement has not been evaluated by FDA and that the product
is not intended to “diagnose, treat, cure or prevent any
disease.”

About the author:

About the Author: This article was published by Hans Hasselfors
from http://www.SubmitYourN
ewArticle.com. Visit our article directory for more articles
about health food.

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Healthy eating for a healthy body
Zaak OConan

Healthy eating means many things to many people, and everyone has different goals for the perfect diet. The key to following a healthy diet is to find a diet you can stick with for the rest of your life. A diet should not be simply a temporary change in the way you life, eat and exercise. Rather, it should be a permanent change that you can live with day in and day out, year in and year out.

For some people, a healthy diet can be as simple as increasing the amount of fruits and vegetables in the daily diet. For others, a radical change, involving strict control of fat and cholesterol, may be required.

Of course what is needed will depend on the goal of each individual. The serious runner in search of greater conditioning will of course have different goals than the couch potato who is concerned about the possibility of heart disease.

Even though every person will different goals when it comes to healthy eating, the basic tenets of healthy eating are the same. The most important thing is to eat a good variety of foods, while eating less of the bad stuff and more of the good.

That may sound like an oversimplification, but it really is that easy. Putting that simple concept into proactive, however, is the hard part. Everyone wants to eat healthier, but there are so many temptations in today’s world that healthy eating can be very difficult. The key is to make healthy choices as appealing as unhealthy ones.

One way to make healthy foods appealing is buying a wide variety of exotic fruits at the local supermarket. There are probably varieties of fruits and vegetables at your local grocery store that you never even heard of before. Why not make your next trip to the grocery store an adventure by sampling these exotic offerings?

Experimenting with new recipes is another great way to bring excitement and adventure to healthy eating. A quick perusal of your favorite low fat or healthy eating cookbook will likely present you with many fun and exciting recipes to try. Often a new cookbook, or a couple of new recipes are all it takes to spur a healthier lifestyle.

It is also important to know that eating healthier does not necessarily mean making a radical change. There are very simple things you can do, such as cutting the skin off your chicken breast, or trimming the fat from your favorite steak, that can result in significant fat reductions and health improvements. Dieters should not overlook the importance of these small changes when seeking a healthier diet.

Other examples of small changes resulting in healthier eating include:

– Replacing whole milk with skim or 2%, both in recipes and for drinking
– Snacking on sorbet or low fat frozen yogurt instead of premium ice cream
– Spraying pans with nonfat cooking spray instead of using butter or margarine
– Replacing high fat cuts of meat with leaner ones
– Eating more low fat fish and less red meat
– Using egg substitutes, the kind made from egg whites, in recipes, meals and baking

There are probably hundreds of other such tips, and they can add up to significant health improvements, whether your goal is to get fit, lose weight or improve your level of health. No matter who you are or what your current level of fitness, eating a healthier diet and losing weight may be easier than you think.

In the end, eating a healthy diet, improving your level of fitness, and managing your consumption of fat and cholesterol boils down to common sense. Depriving yourself of your favorite foods can be counterproductive to a long term dietary change. Deprivation leads inevitably to cravings, and that can start a vicious cycle of dieting and splurging.

It is best to think of healthy eating as a marathon rather than a sprint. The goal of any healthy eating program should be to make easy, lifelong changes in the way you shop, cook and dine. Only by making changes that you can follow for a lifetime will you truly be able to enjoy a healthy diet.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

Tags: Author, Bad Stuff, Cookbook, Couch Potato, Eating Habits, Exotic Fruits, Fruits And Vegetables, Healthy Choices, Healthy Diet, Healthy Eating, Healthy Foods, heart disease;, Local Grocery Store, Losing Weight, Oversimplification, Permanent Change, Perusal, Proactive, Radical Change, Rest Of Your Life, serious runner, Strict Control, Temptations, Tenets —

Healthy eating and dining out
Zaak OConan

One of the biggest challenges facing those trying to follow a healthy diet is the local restaurant. Eating out presents special challenges, such as not knowing how the food was prepared, how much fat it contains, and whether or not the healthiest ingredients were used.

Many restaurant chains, and even some fast food restaurants, have recognized the demand for healthier menu choices, and they are working hard to satisfy that demand. All too often, however, the healthy choices on a restaurant menu are limited and unappealing. It is important, therefore to pay close attention to the menu and make the healthiest choices possible.

One of the most important thing diners can do to eat healthy at restaurants is to be proactive. Diners should not be afraid to ask how a dish is prepared, or what ingredients are used in its preparation. If the server does not know, ask him or her to check with the chef. A good chef will be happy to answer such questions, and to make modifications in the recipe if needed. In addition, most restaurants will happily accommodate special needs, such as low fat or low sodium dishes. After all, the restaurant is there to serve its patrons.
Some of our favorite tips for healthy eating in restaurants include:

– One good rule of thumb to use when dining out is to order entrees that are grilled, baked or broiled. Deep fried dishes are best avoided. If you are unsure how a dish is prepared, don’t be afraid to ask.
– Portion size is just as important at the restaurant as they are at home. That means ordering the petit fillet instead of the full size steak, requesting half size portions of French fries, and maybe even forgoing that tempting dessert. Choosing leaner cuts of meat or fish is also a good way to eat healthier.
– When choosing side dishes, ask if steamed vegetables are available. Steamed veggies are an excellent, low fat, low calorie choice for many diners. Vegetables that are fried, au gratin, or prepared in cream or butter sauces are best avoided.
– When ordering salad, ask if fat free choices are available. Most restaurants have several fat free or low fat varieties of salad dressing available. If no low fat option exists, request the dressing on the side so that you can control the amount that is used.
– When ordering soup, choose broth based soups, and avoid bisques or rich soups like cream of crab or cream of broccoli. A simple vegetable soup is a delicious and low fat alternative.
– Replace high fat, high calorie French fries with healthier alternatives such as fresh fruit or an unbuttered baked potato. Most restaurants will be happy to accommodate such special requests.
– In Italian restaurants, stick with the tomato based sauces and avoid cream or heavy Alfredo sauces. A simple pesto sauce without meat is a good choice for most pasta dishes.
– When dining at oriental restaurants, go with the steamed rice and stir fried vegetable entrees. Avoid the heavy sauces and request that your meal be prepared with less oil. In addition, try to choose dishes that feature less meat and more fresh vegetables.
– Choose a light dessert of fresh fruit or sorbet. When ordering traditional desserts, order one and share it with your dining partner.

Finally, when dining at a fast food restaurant, it is important to avoid the temptation of super sizing the meal. Fast food restaurants often make their larger portions more attractive by pricing them competitively, but a big part of healthier eating is to control portion sizes. In addition, most fast food chains now offer healthier alternatives, such as salads and baked potatoes, as well as prominently displayed nutritional information.

While dining out certainly presents challenges to those trying to enjoy a healthy lifestyle, there is no reason to forgo the pleasure of an occasional meal out. By following the guidelines listed above, and by adding some creative tips of your own, you can make dining out a healthy experience as well as a pleasant one.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

Tags: Au Gratin, Author, chef, Cuts Of Meat, Diners, Entrees, Fast Food Restaurants, Fillet, Food Chains, food restaurant, Food Restaurants, food;, French Fries, good chef, Healthy Choices, Healthy Diet, Healthy Eating, less oil, Local Restaurant, Low Sodium, Menu Choices, Portion Size, Restaurant Chains, Restaurant Menu, Rule Of Thumb, Side Dishes, Size Portions, Veggies —

Eat Out and Lose Weight — 25 Easy & Healthy Tips for Dining Out
Nicky Pilkington

Diners have become more health-conscious the last few years, and
now want healthy choices whether eating at home or at their
favorite restaurants. Luckily, the restaurant industry has been
quick to accommodate the demand, so you’ll find you have many
options to “eat healthy” these days.

Whether you’re eating at home or dining out, the same rules for
watching your weight apply. You need to eat more vegetables,
fruit and whole grains. Choose smaller portions of lean meats,
fish and poultry. Eat a variety of foods, and fresh, raw foods
are better. Cut back on salt, sugar, saturated fats and alcohol.
Drink plenty of water, and include exercise every day as part of
your daily lifestyle choice.

So whether you’re having lunch with the gang, or enjoying a
romantic dinner for two, you can enjoy delicious-tasting foods
that are low-in calories and good for you, with just a little
forethought and planning.

Here are some easy tips to remember when ordering out that will
help you to lose weight even when eating at your favorite
restaurants:

1. If you know the menu from the restaurant you’re going to,
plan what you’re going to have ahead of time. This will help
save you from making a last minute decision that could result in
high-calorie choices.

2. Drink at least one full-glass of water or iced tea before
eating your meal. This helps your digestive process, and,
because you’ll feel full sooner, you will eat less.

3. Don’t be afraid to ask for the “senior citizen” special or
kid’s-sized portions. Most restaurants will accommodate you —
and often you’ll pay less as well!

4. Order first. That way you’re much less likely to be
influenced by the choices of your companions.

5. If you’re not sure how something is prepared, don’t be afraid
to ask. And if the dish is cooked in oil or butter, you can
always ask if they have a “fat free” option.

6. If everything on the menu is high in fat or calories, ask if
the chef could prepare a plate of fresh fruit and vegetables.
Many restaurants offer a vegetarian selection, so if you don’t
see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or
broiled, and prepared without oil or butter. (When you eat it,
use lemon or herbs and spices to give it flavor rather than
heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and
salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many
more calories than broth-based ones.

10. If you’re having a full meal, split the appetizer and desert
with your companion.

11. If you decide to order pasta, tomato sauce has fewer
calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don’t
add butter. Stay away from muffins and croissants, and choose
whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other
starches. Again, use lemon and herbs and spices rather than
butter to flavor them with.

14. Whenever possible, eat like the Europeans do, and have your
biggest meal at lunchtime. Not only will you save money, but
you’ll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and
textures of your food, and enjoy the company you’re with. When
you eat slowly, you give your body’s internal clock the time it
needs to know when you’ve had enough. When you’re full, stop
eating. Ask your server to remove your plate so you’re not
tempted to keep eating while you wait for your companion to
finish.

16. Ask for salsa on your baked potatoes, rather than sour cream
and butter. Not only is salsa much lower in calories, but it
adds a “spicy” flavor to potatoes.

17. Order salad dressings and sauces “on the side.” This gives
you more control of how much to use. Another tip for salad
dressing — rather than pouring the salad dressing on your
salad, dip your fork into the dressing first, and then into the
salad. You’ll get the same amount of flavor, without all the
added calories!

18. Choose brown rice over white rice (or french fries), whole
grain breads and rolls over white. Not only are they lower in
calories, but they are better for you.

19. Stay away from “all you can eat” buffets and salad bars.
It’s too easy to lose track of the amount of food you’re eating,
even when it’s salads. If that’s your only choice, then stay
away from the pasta, marinated salads, cheeses and fruit salads
with whipped cream. Stick to soups, raw vegetables and fresh
fruits.

20. Have your soup first. It will help to fill you up, and most
soups have fewer calories.

21. If you’re craving something sweet, and don’t want fresh
fruit, choose sorbet. If you absolutely HAVE to have the
chocolate sauce, use the same trick as you did with the salad
dressing — dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You’ll still feel
like you got to be indulgent, and you’ll only have to exercise
half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only,
rather than mayonnaise. Not only does mustard have almost no
calories, but you won’t miss the mayo!

24. If the portion you were served is large, only eat half of
it. Take the other half home. Not only will you get two meals
for the price of one, but you’ll cut the calories in half as
well!

25. Go for a walk after eating. Stroll along the beach, walk
through a park, visit a zoo. You’ll burn calories and get your
exercise at the same time!

About the author:

Find out more about Diet
and Nutrition at healthandfinesse.com

Tags: Alcohol Drink, Author, Calories, chef, Companions, Digestive Process, Diners, food;, Forethought, Free Option, Glass Of Water, Healthy Choices, Lean Meats, Lifestyle Choice, Losing Weight, Minute Decision, oil;, Poultry, Raw Foods, Romantic Dinner, Saturated Fats, Senior Citizen, Sized Portions, Vegetables, Whole Grains —