What Makes Up A Healthy Balanced Diet? - Part 1
By Ricardo Forero
With all the information on health and diet out there, it can be hard to
know which advice to follow. Still, when it comes to eating correctly and
staying healthy, there are some things that are true for everyone. Knowing
what can be called as pillars of good health will help you navigate the
often-tricky waters of proper eating and dieting.
Blood Sugar Control
Most people think blood sugar control is only important to diabetics who
need to watch out for high levels of blood sugar. The truth is, however,
that blood sugar control plays an important role in ensuring your diet is
hormonally balanced’ something key to maintain good health and proper
weight management.
When you eat foods that digest slowly foods that don·t cause blood sugar
spikes, a moderate release of insulin takes place. Insulin helps deliver
glucose to your cells and controls the uptake of amino acids (the building
blocks of protein) into muscles. If there is too much sugar in your blood
stream what happens is that the pancreas releases a large amount of
insulin, which stores the excess sugar as fat.
When you maintain a steady blood sugar you are also keeping your energy
level up. When your blood sugar gets too low, you may feel sluggish and
tired. You may start craving carbohydrates, which will give you a quick
energy boost for maybe an hour before making you feel even more fatigued’
This can be the beginning of a dangerous cycle, which may lead to
uncontrolled eating, weight gain and disease. The key is to eat at the
right time and always have the right kind of protein, carbohydrates and
fats.
Not All Carbohydrates Are Bad
Contrary to what many diet experts would have you believe, not all
carbohydrates are bad. In fact, eating carbohydrates is necessary for good
health and maintaining a constant energy level.
Good carbohydrates are found in practically all vegetables and fruits,
whole grains, seeds, beans and peas. Bad carbohydrates are those ones
you·ll find in white pasta, white bread, most potatoes, as well as in
processed foods like potato chips, French fries, cookies, pastries, and
other snacks. These carbohydrates are considered unhealthy because they
burn quickly causing a spike in your blood sugar. They generally leave you
craving more and contribute to weight gain.
Good Fats Vs. Bad Fats
And, again, contrary to popular opinion, fat is not, in itself, bad for
you. Your body needs some fat in order to work efficiently. However, it
must be the right kind. The consumption of saturated fatty acids - found
in whole milk, cream and cheese, beef pork, ham and, vegetable shortening
among many others, should be limited. If you consume in excess these fats
you can develop a number of diseases such as obesity, high blood pressure
heart problems or colon cancer.
On the other hand, polyunsaturated and monounsaturated fats are healthy
fats. These can be found in soybean, certain fish oils, and oils including
olive, sunflower and canola oil. Keep in mind that all fats are high in
calories. Your daily intake of polyunsaturated fats should not exceed 10%
of total calorie intake and of monounsaturated should be between 10-15%.
Fatty acids are the basic building blocks of fats and oils. Essential
Fatty Acids are fats that are necessary for health and cannot be
manufactured by your body. These are also known as vitamin F or
polyunsaturates. EFAs are good fats that can be obtained from fish such as
salmon, sardines, mackerel, lake trout and herring, nuts, seeds and oils
such as canola, flaxseed or olive oil.
Next time, we'll talk about the role of protein in your health, the
importance of water and the rule of thumb you must follow for making sure
you are eating a balanced diet that helps you stay fit.
Until next time, Written by Ricardo Forero. For more information and tips on health,
weight management and nutritional products visit
http://www.herbalife-distributor-products.com
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