Singing Om: Healthy Eating

Eating habits vary according to their life styles, environment, inherited traits and so on. Some people eat a lot, some not very much. Some are choosy, while others will eat whatever is placed before them. Many diet, to put on weight, take it off, play sports, or improve their health.

The key to good nutrition is a diet varied to include all nutrients. Although fats, oils, and dairy products are necessary for certain vitamins and minerals, they should be taken in limited quantities. Sweets too should be limited.

Federal dietary guidelines recommends the following:

Whole Grain Foods (at most meals) Use bread, cereal, cracker, rice and other grain products that are less processed and contain more of their natural nutrients. A minimum of three servings of whole grains per day is recommended.

Plant Oils. The guidelines for fat intake recommends 20 to 35 percent of calories, with an emphasis on healthier sources of fat such as fish, nuts and vegetable oils

Vegetables (in abundance) and Fruits (2 to 3 times). The new guidelines almost double the current recommendation of five servings of fruit and veggies per day to nine total servings or 4.5 cups of produce per day. Choose a variety of fruits and vegetables each day.

Fish, Poultry, and Eggs (0 to 2 times).

Dairy or Calcium Supplement (1 to 2 times).

Red Meat and Butter (Use Sparingly).

White Rice, White Bread, Potatoes, Pasta, and Sweets (Use Sparingly)

Tips for following the new dietary guidelines

• Fill half your plate with veggies at both lunch and dinner, include fruit with breakfast and include fruit and veggies as part of your daily snacks.
• Look for the word "whole" on every grain product you purchase. Opt for brown rice, whole wheat pasta and whole grain breads and cereals.
• Clear your fridge (and office, car, etc.) of sweetened beverages. Instead enjoy tap, bottled or mineral water, flavored waters that aren't sweetened with sugar and 100 percent fruit juice instead of sweetened "fruit" drinks.
• If you're watching your weight, eat the minimum number of recommended servings. If you need to gain weight, eat the maximum number of servings.
• In all five groups, try to choose nonfat and lean groups as often as possible. Example: Choose nonfat or 1% milk instead of 2% or whole milk; lean meat instead of fatty meat.

Differences in eating habits are normal. However, there are some eating habits that can be more serious, and unhealthy. Eating problems are those that interfere with one's normal way of life. The most common are anorexia nervosa, bulimia nervosa and compulsive eating disorders. Generally females are most affected by eating disorders, but males experience them too.

To find out more about nutrition check out the following links.

http://www.bcbsnm.com/haw/news/haw_news_students03.htm
http://homecooking.about.com/library/weekly/uc082001a.htm
http://www.mirror-mirror.org/eatdis.htm
http://www.anred.com/
http://www.usda.gov/news/usdakids/food_pyr.html
http://www.foreverworkout.com/Common_Sense_Eating.htm

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