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Becoming A Healthy Eater

Being a healthy eater requires you to become both
educated and smart about what healthy eating 
actually is.  Being food smart isn't about 
learning to calculate grams or fat, or is it 
about studying labels and counting calories.

Healthy eating is all about balanced and moderate
eating, consisting of healthy meals at least 
three times per day.  Healthy eaters eat many
different types of foods, not limiting themselves
to one specific food type or food group.

Eating healthy requires quite a bit of leeway.  You
might eat too much or not enough, consume 
foods that are sometimes more or less nutritious.
However, you should always fuel your body and 
your brain regularly with enough food to keep 
both your mind and body strong and alert.

A healthy eater is a good problem solver.  Healthy
eaters have learned to take care of themselves
and their eating with sound judgement and making
wise decisions.  Healthy eaters are always aware
of what they eat, and know the effect that it 
will have on their bodies.

When someone is unable to take control of their
eating, they are also likely to get out of control
with other aspects of life as well.  They could
end up spending too much, talking too much, even
going to bed later and later.

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Healthy eating is all about balanced and moderate
eating, consisting of healthy meals at least 
three times per day.  Healthy eaters eat many
different types of foods, not limiting themselves
to one specific food type or food group.

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Food Guidelines
Dietary Guidelines Amino Acid Supplements

Pills and Powders for amino acid supplementation should be avoided. Taking supplements
can lead to kidney and liver stress, dehydration, and weight gain. Some of the supplements
may get in the way of the body's absorb certain essential amino acids. These drugs
have not been out for very long and there is not much scientific data available about the
effects it can have over time.

Vitamin Supplements

There are two types of vitamins- water soluble and fat soluble. You should be very
careful when taking high doses of fat soluble vitamins A, D, E, and K. Toxic levels of
these vitamins can build up in the liver. Symptoms of vitamin toxicity are very vague and
usually involve vomiting, rashes, and diarrhea.

Antioxidant Vitamins include Beta Carotene, vitamin C, vitamin E, sulfur and selenium.
Antioxidants protect a body from free radical damage. Free radicals are molecules that
cause damage to healthy tissues. Free radicals have been linked to cancer.

In general, it is ok to take a once a day multi-vitamin, but it may be dangerous to take
any other kinds of supplements without a doctor's advice. To much of certain kinds of
vitamins can be bad instead of good.

Food Guide Pyramid

These recommendations are based on the 1600-1800 calorie diet

  • Milk- Eat 2-3 servings from the milk group daily: Provides Calcium, Carbohydrates, riboflavin, protein, zinc, potassium.

  • Meat- Eat 2-3 servings of meat daily: Provides Protein, Niacin, Iron, vitamin B, zinc, thiamin, vitamin B12

  • Fruit- 2-4 servings of fruit a day: Carbohydrate, vitamin C, fiber

  • Vegetables- 3-5 servings of vegetables a day: Carbohydrates, vitamin A, vitamin C,  Magnesium, and dietary fiber

  • Bread and Grain- 6-11 servings a day: Carbohydrates, thiamin, iron, niacin,  magnesium, fiber, zinc


Nutrients work together to repair tissues in the body, give the body energy, and regulate growth.

There are six classes of nutrients: Protein, carbohydrate, fat, vitamins, minerals and water.

Caloric Nutrients: Protein, carbohydrate and fat are nutrients that provide energy in calories.

Essential Nutrients: There are about 40 essential nutrients that your body must have to stay healthy.
These are in the form of vitamins and minerals and can be found in the Recommended Dietary Allowance.

You should consume a certain range of these nutrients everyday:

Protein- 12-20% of caloric intake

Carbohydrates- 55-65% of caloric intake

Fat- 25-30% of caloric intake

Vitamins- Amounts vary per vitamin (can be found in the recommended daily allowance)

Minerals- Amounts vary per vitamin (can be found in the recommended daily allowance)

Water- 2 to 3 quarts a day

Nutrient / Carbohydrates

The most important nutrient for exercising muscles is carbohydrates. Glycogen
is the stored form of carbohydrate and is the primary fuel for exercise. Inadequate
glycogen levels may cause fatigue even during low intensity workouts..
One should eat 55 to 65% of carbohydrates daily. Eat complex carbohydrates such
as whole grains, rather than simple carbs or sugars.


Protein's function is to build body tissue, enzymes, hormones, and repair tissues and
minerals. If a persons diet does not have enough carbohydrates, the body uses protein
which in part takes away from it's intended job. If your protein consumption is more than
your body can use, it is stored as fat. Diets that are high in protein makes it difficult to maintain a low fat diet.


The primary fuel for light to moderate exercise is fat. Our bodies need fat for functioning of
hormones, skin, cell membranes, and fat soluble vitamin transportation. Fat is an important
energy source for long term aerobic exercise. A person should try to keep their diets low in fat.
High fat diets lead to obesity, heart disease, and diabetes.


Healthy Living Tip:

  • Many kids and adults don't get the recommended amount of calcium each day. Use Nutrition Facts on food labels to help you find calcium sources to add to your daily diet - 20% Daily Value (DV) or more is an excellent source of calcium.

  • Calcium is a key nutrient for bone health at any age! After age 25-30, we no longer build bone mass, but continue to need calcium to maintain existing bone strength.

  • Get the same amount of protein and calcium - with fewer calories and less fat -by drinking skim milk (or 1% milk) instead of whole milk. Whole milk contains 150 calories and 8 grams of fat per 1 cup; skim milk has 90 calories and 0 grams of fat per 1 cup serving.

  • Try LIGHT 'N LIVELY Low fat Cottage Cheese for a calcium and protein boost on the go! One 4-oz. container is a rich source of both nutrients, providing at least 20% of the Daily Value of each.

  • Top casseroles and other baked entrees with reduced fat or fat free shredded cheese in the last 5 minutes of baking for a delicious, cheesy flavor. Use approximately 1 ounce of cheese (about 1/4 cup) per casserole serving.

  • Yogurt can be an excellent source of calcium. In fact,  Yogurt provides 20% of the Daily Value for calcium per serving.

  • Make traditional favorites like grilled cheese sandwiches, cheeseburgers and omelets with KRAFT 2% Milk Reduced Fat Singles for all the creamy taste of a cheese slice that melts just the way you like.

  • Don't short-change yourself on calcium when you're watching calories. Try Nonfat Yogurt for a pick-me-up snack or dessert.

  • Spice up lunchtime while getting some calcium. Serve up a tortilla topped with fat free re fried beans, KRAFT 2% Milk Shredded Natural Cheese (about 1 ounce or 1/4 cup), lettuce, tomatoes, and salsa ù for a south-of-the-border treat.

  • Make a frozen treat by pouring your favorite flavor of  Yogurt into a paper cup. Add a stick and freeze. Then peel the cup, and enjoy!

  • Children and teenagers need calcium every day for growing bones. Foods in the Milk Group, such as low fat milk, yogurt and cheese, are excellent sources of calcium.

  • Spotlight tip: Create your own crunchy "munch mix" mix a handful of delicious cereal (such as HONEY BUNCHES OF OATS) and add naturally sweet raisins and crunchy peanuts.

    Anti Aging Foods

    Anti aging foods fall into several categories. Some supply the building blocks for the body to build cells to replace those that die. Other anti aging foods offer the body the energy to fuel the tasks necessary for living. Still other anti aging foods stimulate the body to produce enzymes and chemical reactions necessary for it to function. When man first walked the earth, they scavenged for food. There were no processed meals or microwaves to zap a dinner in 2 minutes or less. In order for modern man to survive and live longer, he needs to look back at the food of early man.
    All foods provide a certain amount of energy, but not all foods provide the appropriate building blocks necessary to maintain the body. When you consider the foods found in nature, you probably think of berries and nuts first. Scientists have proven that there are immense benefits from the consumption of fruits and vegetables that are deep purple, red or orange. Fruits and vegetables are all good sources of nutrients and nutrients.  So, if we all ate like the cave man, would we all live to 150?

    Ancient Greece

    The Hippocratic Corpus of Ancient Greece contains one of the earliest known nutrition guides. It recommends a seasonal diet. For winter, it advises eating a heavy diet of bread and roasted meat and fish, while avoiding vegetables and restricting liquids to, if anything, strong wine. It then recommends a lighter summer diet of soft barley cake, vegetables, boiled meat, and large quantities of diluted wine. Gradual transitions between these two diets are advised in the intervening months.

    World Health Organization:


  • The World Health Organization uses The 3 Fives, a guide featuring five key points in each of three categories. The three categories are safer food, a healthy diet, and appropriate physical activity. In the healthy diet category, the five keys are: "Give your baby only breast milk for the first 6 months of life," "Eat a variety of food," "Eat plenty of vegetables and fruit," "Eat moderate amounts of fats and oil," and "Eat less salt and sugar." Each key includes bullet points with further recommendations. The 3 Fives was originally developed for distribution at major sporting events like the Olympics and the World Cup, but it can also be used for general audiences.

  • Before The 3 Fives, the WHO used the CINDI dietary guide, which included the CINDI pyramid. The guide was intended to help European health professionals and policymakers develop their own national nutrition guides. The pyramid has a large green base representing approximately two-thirds of the triangle's area, which is filled with vegetables, fruits, grains and starches. A middle layer shaded orange for "caution" is divided into two equal sections: low-fat milk and dairy; and beans, lentils, legumes, fish, eggs, poultry and lean meat. At the top is a small "red zone" of fats and sweets.

    First food pyramid

  • Amid high food prices in 1972, Sweden's National Board of Health and Welfare developed the idea of "basic foods" that were both cheap and nutritious, and "supplemental foods" that added nutrition missing from the basic foods. KF, a consumer co-op that worked with the Board, sought to illustrate these food groups. KF developed a food pyramid because it could depict basic foods as its base, and introduced the guide to the public in 1974 in their magazine, Vi. At the base were bread, cereals, potatoes, milk, cheese and margarine; above it was a large section of supplemental vegetables and fruit; and at the top was an apex of supplemental meat, fish and eggs. The pyramid competed with the National Board's "dietary circle," which KF saw as problematic for resembling a cake divided into seven slices, and for not indicating how much of each food should be eaten. While the Board distanced itself from the pyramid, KF continued to promote it, and food pyramids were developed in other Scandinavian countries, plus West Germany, Japan and

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