Guide to the Basics of Healthy Eating

KNOW WHAT YOU ARE CONSUMING!

There are so many choices out there when it comes to food but if the right choices are made with some discipline and moderation, add in
some exercise you will have a balanced diet that will keep you healthy and at your target weight.

We will focus on restaurants and fast food because there are so many and they are so easy to go to. We are not saying that you should
cut out junk food completely because if you did you would not stick to diet and you would not stay on track. Plus let’s face the facts; that
would be almost an impossible task. The answer would be to have a healthy diet lifestyle and not go on a "diet" at all. If you have and
maintain a healthy diet it becomes a way of life not a moment in time like most fad diets are. Crash diets or fad diets don’t work anyways.
All you really loose is water in a short amount of time only for you to gain it back faster than you lost it because your body thinks it is
dehydrating and stores an extra amount of water until it figures out what happened. The only way to really diet successfully is to make
the right choices over a long period of time while maintaining a balanced diet or healthy lifestyle.

Here is what we mean; if you go to a restaurant like Chilli's, you should choose a house salad with a grilled chicken breast and low fat vinaigrette rather than a quesadilla
explosion salad. We know the speciality salad's at Chili's are damn good otherwise Chilli's wouldn't be in business, but just because it is salad does not always mean it's
healthy. You also should not go on something totally ridiculous like an oranges only diet, where you are eating 20 oranges a day. Sure oranges are good for you but not
20 a day, this would not be a balanced diet.

Why we would say you would not have to cut out junk food completely? If you were to make healthy alternative choices 6 days out of every week while counting calories,
watching your carbs, exercising, and eating foods with the lowest sodium content, you absolutely are going to crave foods that are the complete opposite of healthy
alternatives. This is completely normal, especially if you are used to eating whatever you want when you want to. Your body is programmed to crave high fat, salty,
sugary foods, you can thank our caveman brothers for that! To curb these cravings we recommend a "cheat day". On this one day a week, give into your cravings and
eat what you like and don't think about the healthy alternatives without feeling guilty, (minding your special requirements for all our diabetics out there) but you know what
we mean. Plus you have something to look forward to during the week and you will be more likely to stay focused. Now looking at this “cheat day” one could say that if
you eat whatever you want on that one day, you will undo everything you did during the week, Not True. Looking at the whole picture if you were to make healthier
choices throughout the year and only ate "bad" 52 days out of the year you will kept your sanity and stay on track to a healthier , happier you. And who knows, you may
eventually find yourself craving and eating healthy foods even on the cheat days because you started new habits.

WHAT TO DO

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered
the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.

Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety.
Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
Include dried beans (like kidney or pinto beans) and lentils into your meals.
Include fish in your meals 2-3 times a week.
Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose
weight, watch your portion sizes of added fats.
Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.

Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes. Want more information on foods that are healthier, or how to
establish a plan for eating healthy foods? Let the American Diabetes Association help point you in the right direction.

Diabetes meal plans & a healthy diet
Whether you need to lose weight, gain weight, or stay where you are, your meal plan can help. A healthy diet is a way of eating that reduces risk for complications such
as heart disease and stroke.

Diabetes Food Pyramid Guide
The Food Guide Pyramid divides food into 6 food groups and emphasizes eating a certain number of portions from each food group.

Exchange Lists
Exchanges lists group together foods that have similar carbohydrate, protein, fat, and calories. They can be a great guide to planning balanced meals.