It’s Week 5 of my tips on how to lead a healthier lifestyle. I’ve received some great feedback recently from people following my blog sharing that because they’re gathering useful information to help educate themselves about food, nutrition and health they are starting to make some positive changes toward a Healthier You in 2014 and beyond! I just want you to know that I’m excited and happy to hear this! It’s truly awesome to hear and know that I am making a difference in people’s lives, and I appreciate hearing that what I have to share is beneficial to you out there! Keep up the good work! Keep the feedback coming! Keep asking good questions! It’s important to feel that you are supported and that someone cares, and I care!
A couple of weeks ago, I briefly touched upon the topic of how much protein we should be getting in our diet, and I posted the USDA Choose My Plate graphic explaining that because of these guidelines we tend to believe we need more protein than we need. Once I started educating myself about a plant-strong diet, I realised how the Choose My Plate graphics are grouped in a way that does not make sense. The chart is one that tends to promote the typical American diet. It provides little help for those really wanting to lose weight as well as reduce health risks like high cholesterol levels, heart disease and several cancers. It doesn’t help guide you toward how much of what you should be eating. It continues to reinforce the daily dietary errors that has caused the American people to be overweight and unhealthy.
So this week, I’m sharing the food-guide plate I’ve been following called the Nutritarian Food Plate developed by Dr. Joel Fuhrman which illustrates how our plate should really look — a plate that is comprised of nutrient-rich plant foods:
It’s a great visual that describes how we can work toward filling our plates with raw and cooked vegetables, fruits, beans, nuts, seeds, and whole grains all of which are nutrient rich and contain disease-protective properties.
For quite sometime actually, most health authorities out there have been encouraging us to add more fruits and vegetables to our diets. However, it won’t help to just add protective fruits, veggies, beans, nuts, and seeds if we don’t make any other adjustments. Instead, the protective foods need to be the main focus of our diet; like I mentioned in an earlier post: “the salad is the main dish” … and that’s what needs to take up the biggest portion of our plate. White potatoes, poultry, eggs, dairy, fish, and oil, should comprise 10 percent or less of your plate. Cheese, sweets, red meat, processed foods, white rice and white flour should be eaten rarely, if at all.
Now for your next 5 tips:
- Follow the Nutritarian Food Plate which emphasizes the majority of your calories coming from high-nutrient foods.
- Seek support. Find at least one family member or friend to join you or support you in your journey toward a healthier lifestyle. You can share ideas, recipes, frustrations or road-blocks…you can be exercise buddies!
- Eat at the kitchen or dining room table. Don’t eat on the run, at your office desk, or in front of the television or your laptop where there are distractions that defocus you from truly enjoying your meal and the fact that you are eating. I’ve been guilty of “eating at my desk at work,” and when I do? I don’t feel as satisfied…. I guess I feel cheated in more ways than one when I do that…. No down time, and I didn’t really enjoy my food because, well, I wasn’t enjoying my food. So, focus on your meal and enjoy it.
- Clean up after your meal. Put the food away, wash your dishes, clean up the kitchen, turn off the light and close up shop. Out of sight, out of mind.
- Brush and floss your teeth. You won’t be as tempted to return to the kitchen and snack once you have completed this task mainly because it makes your food taste bad.
Don’t forget to check out my FB page where I continue to share new ideas, meal ideas, and other health related information I believe you will find useful. And watch for my Tantalizing Thursday’s Recipe: “Neat Loaf” … along with a homemade ketchup recipe!