Essential Healthy Eating Tips

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Eat Low-GI foods such as oats, green vegetables, and yoghurt.

To assist in weight management and speed up weight loss, eating foods that are considered to be low in their glycemic index rating can achieve good results. These foods are carbohydrates and affect our blood glucose levels after we eat them. The reason why these foods are considered to be our friends is they simply fill you up for longer, are generally but not always lower in kilojoules and will ward off sugar cravings and keep us from getting hungry in between meals. Low GI kind of foods are rated at> 55, these are in the middle range have a rating of between say 56 and 70 and of course any foods that have a rating of <80 are considered to be high.

Weight loss and effective weight maintenance can be achieved if you adhere to eating the foods that are rated as low or that fall into the middle ratings 98% of the time with a few odd 'stray' days but remember that key word 'moderation!'

NB special trick note: not many people know about this !! – by adding just one serve of protein to your high GI, particularly if they are ones you really love and can not do without – they become low to moderate instead !! Now how cool is that?

For more information on the lists of foods and which GI category they fall into check out this link: http://health.ninemsn.com.au/article.aspx?id=3040 .

Try to eat protein from animal, fish or plant sources at most meals (eg skinless chicken, tuna & eggs).

What is protein? Is it just for bodybuilders you ask? Let's talk about what it is and the power that it has in helping you lose weight and keeping it off.

Protein is an essential amino acid which is important to our bodies. The body can not produce this on its own, therefore we need to replenish our used stores daily and it can be found in such foods as lean red meat, chicken and turkey, fish and dairy products (low fat of course !!).

Proteins are essential in repairing tissue and liable for new tissue to grow and in general terms are the maintenance or pit crews for our bodies.

Protein helps fill us up and keep hunger pangs at bay. You can even buy protein as a powdered form but if you are following a sensible eating plan you can get all the protein you need from that.

The amount we need depends on the individual but is generally based on a person's body weight. The requirement is.75 grams per kilogram of bodyweight. For example if you weigh 60kg your daily protein requirement would be approximately 45g. Again too, it depends on the person's activity level. For some athletes and those who compete in sports ie body builders, or someone who is very active, they could use 1.2 to 1.4 grams per kilo of body weight.

Protein is for everyone! Protein sources can be low in fat and often low to moderate in carbohydrates, depending on the source, and is great for people of all ages and backgrounds including vegetarians and vegans. Protein is also good for boosting the immune system to help us fight off those winter coughs and colds and assists in convalescence from injury or sickness.


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