[?] Subscribe To This Site

Basic Healthy Eating Guidelines

Learning about nutrition and following a few healthy eating guidelines will help you stay within your target weight range and decrease your likelihood for obesity and disease.

The statistics are truly alarming. According to the Centers for Disease Control and Prevention, 33% of all adults are now considered obese (this number has more than doubled from what it was just 25 years ago). Most people don't want to admit they fall into this category, but the fact of the matter is there's a 1 in 3 chance that any given person is considered obese.

According to the Director of the Division of Diabetes Translation for the Center for Disease Control: of all the children born in America in 2000, one in three will develop diabetes in their lifetime. It's no coincidence that studies have found strong and significant associations between overweight and obese children and diabetes. If want to gain a better understanding of diabetes, see this site for an in-depth look.

The Rising Cost of Healthcare

Health conditions such as type 2 diabetes and health care costs are multiplying exponentially. The bottom line is that the majority of people do not understand the basic healthy eating guidelines that help decrease the prevalence of these types of conditions. For example, getting enough fiber is one of the most important factors for a healthy diet, weight control, and body detoxification. Studies show women should aim for at least 20 grams of fiber every day, and men should get up to 35 grams. Yet the average American takes in just 15 grams a day. Choose fiber rich foods like fruits, vegetables, and whole grains, and try a daily fiber supplement.

Poor dietary choices also plays a major role in the prevalence of heart diseases, which are the #1 cause of deaths in the U.S. Around 1 in 3 Americans has some type of cardiovascular disease, and people who are overweight are much more likely to be at risk for heart diseases and heart attacks (for some more great information about preventing heart attacks, check out www.preventing-a-heart-attack.com).

USDA Dietary Guidelines for Americans

The USDA offers these basic healthy eating guidelines in its' latest 2010 Dietary Guidelines for Americans:

Grains Group

Make sure at least half the grains you eat come from whole grain sources

Vegetable Group

Make at least half your plate vegetables with each meal
Eat various colors of vegetables every day

Fruit Group

Make half your plate fruits and vegetables

Dairy Group

Switch to fat-free or low-fat (1%) milk

Protein Group

Choose lean sources of protein

Balancing Calories

Enjoy your food, but eat less
Avoid oversized portions

Foods to Increase

Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1%) milk

Foods to Reduce

Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers
Drink water instead of sugary drinks

Healthy Eating Guidelines: Additional Suggested Reading

The following pages are all important healthy eating topics that coincide with these healthy eating guidelines.

What Is Trans Fat
What is trans fat and why are they so bad for you? Get the facts and understand what you need to look for to avoid these harmful fats.

Healthy Eating Pyramid
Learn about some healthy eating guidelines for how much food you should be eating from each food group and get 4 must-know tips to getting the most out of the healthy eating pyramid.

How to Read a Nutrition Label
Learn about what all those items on the nutrition label mean and how much of each you should be eating. I'll give you a run-down of each item on the food label, including serving size, calories, % daily value, fat, carbs, protein, cholesterol, sodium, and ingredients and tell you exactly how much you should be eating to start living a heart healthy lifestyle.

Understanding Calories
Learn the basics about calories and find out how many calories per day you should be eating with a calorie counting tool. Research shows that keeping track of how many calories you're eating can help you lose 50% more weight.

Healthy Meal Plans
3 heart healthy meal plans designed to help you lose weight and eat healthier.

Nutritional Value Calculator
Resources to help you find out the nutritional value of foods so you know what you're eating. I'll show you several online resources that you can use to look up the nutritional information for most foods.

Healthy Foods for Kids
Tips and tricks for preparing healthy meals for your kids to set them up with a lifetime of healthy eating habits.

Healthy Eating Articles
Some interesting healthy eating and exercise articles that you can reference and use at your disposal.

Next: What is Trans Fat? Click Here to Return From Healthy Eating Guidelines to Healthy Eating Tips

Click Here to Return to The Healthy Eating Guide Home Page