Healthy fruits and vegetables
A plant-based diet http://www.ondietday.com means eating mostly foods that come from
plants: vegetables, fruits, nuts, grains, and beans. The less processed these foods are—
the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their
nutrients, or otherwise altered from the way they came out of the ground—the better.
Consider these guidelines put forth by the Mayo Clinic:
Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods
from plant sources — such as whole grains and beans. http://www.slimmeizitang.com
Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those
from animal sources. High-fat diets tend to be higher in calories and may increase the
risk of overweight or obesity — which can, in turn, increase cancer risk.
If you choose to drink alcohol, do so only in moderation. The risk of various types of
cancer — including cancer of the breast, colon, lung, kidney and liver — increases with
the amount of alcohol you drink and the length of time you’ve been drinking regularly.
The American Cancer Society also offers a wealth of recipes for healthy meals that may
help prevent cancer. Most of them are simple and feature food high in bioflavonoids and
antioxidants. Here are some of our favorites.
Do you know what a serving size looks like for crunchy veggies? How about leafy veggies?
Grains? Fruits? Misjudging can lead to too many calories, even in foods that are good for
you. Let’s size it up and brush up on your portion sizing skills. Here are some
professional tips and tricks to help.
Eat your water: Eating veggies and fruits that are filled with water will hydrate you and
help to fill you up without adding extra calories.
At least half of our plates should be veggies and fruits, with more veggies than fruits.
Seeing a full plate can help you not feel deprived, so pile on those veggies! The trick
is to pile on more water and fiber-filled veggies than anything else on your plate. Some
examples of great watery veggies include broccoli, cauliflower, mushrooms, tomatoes,
cucumbers, and zucchini. http://www.yemade.com
Craving sweets? Reach for grapes and other juicy fruits instead of dried fruits. For the
same 100 calories you would get from ¼ cup of raisins, you can munch on 2 cups of grapes.
Dried fruit has very little water, so it isn’t very filling or hydrating. Also swap
grapes or fresh juicy fruits instead of dried cranberries or raisins in salads. Berries
that have bunches of tiny seeds, like raspberries and strawberries, have the added
benefit of lots of fiber, which will also fill you up and keep you satisfied longer.
Sprinkle fresh berries on oatmeal, yogurt, and salads instead of dried fruit.
Veggies fill you up and give lots of chewing satisfaction, so try to eat these first
instead of saving them for last in order to control the portions you eat of other foods
on your plates. Veggies keep your digestion healthy and control your calories, meaning
you will have a flatter tummy and less bloating. Plus they are simply good for you.
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