Author: Maria del Mar
Eating right is a struggle for all of us. Our daily routines do everything they can to prevent us from having a balanced and ideal diet regimen. These are a few of many things we all must know to succeed.
The main goal of following these guidelines is to incorporate discipline and variety into your everyday meals by limiting the consumption of one thing to open doors for further meal variations. For example, exchanging your usual scrambled eggs on whole-wheat toast for a bowl of oatmeal and a side of fruits. Variety is very important, continuously integrating different colors and textures to your meals will help you obtain all the nutrients your body needs in order to function at it’s best.
- Limit the consumption of eggs from three to five a week.
One egg has the equivalent of a whole day’s worth of cholesterol, which is 300mg/d. If you tend to eat two a day, almost everyday, you’re bound to have high cholesterol at some point in your life. But if you enjoy scrambled eggs every morning, an alternative would be to only use the egg white and dispose of the yolk when you’ve surpassed your limit for the week. Also, two egg whites are the equivalent of one serving of low fat protein, whereas one whole egg is one serving of medium fat protein.
- Breakfast should always have a good source of Vitamin C.
What better way to start your day than with a good source of Vitamin C, an important antioxidant that also helps support the immune system. Some sources are cantaloupe, kiwi, mango, pineapple, berries, watermelon and orange juice. If you’re looking for an alternative, here are some suggestions that you can use to compliment your breakfast: dark green veggies like broccoli and spinach or potatoes and tomatoes.
- Dark Green, Orange and Yellow.
When eating throughout the day, make sure you eat vegetables that have these color pigments because these are nutrient-dense and will help you reach your dietary goal of the day, which is usually a very low amount. Remember that a little goes a long way, especially when it comes to your health. Some suggestions are pumpkin, carrots, squash, sweet potatoes, papaya, corn, cantaloupe, spinach, broccoli, bell peppers, and kale.
- Drink 24oz of milk a day
Milk is a great source of calcium and vitamin D. Vitamin D is known for helping the body absorb calcium, an essential mineral that constitutes for bone health. Too much or too little of this mineral can oversaturate the bone, causing it to break or drain it of this mineral, which can have long term consequences such as osteoporosis, a medical condition where the bones become brittle and weak. It’s important to drink the right amount of milk everyday, and studies show that having three servings of 8oz milk daily is an appropriate amount for proper distribution of nutrients in the body. But, if you don’t like the taste of milk by itself, there’s always other alternative dairy products like cheese, yogurt or fortified soy products.
- Limit red meat consumption to three times a week (16oz/week)
Studies show that consuming excess red meats such as beef, lamb, and pork, are closely linked to high incidences of heart problems and cancer. By having control over this, we have the opportunity to decrease the incidence of heart problems or development of cancer, by reducing excess cholesterol and saturated fat income in our bodies.
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