8 Foods You Should Eat to Live Healthier

Living healthier begins with the food you eat. We all know we should eat plenty of fresh fruits and vegetables, minimal prepackaged foods, avoid fast foods, and make healthy food choices overall. In addition making sure these eight foods are in your diet will help you to live healthier.

 #1 Low fat milk and cheese are good sources of calcium and much more effective than taking a calcium supplement. They are also good sources of Vitamin D. It is recommended that you take in 1,500 to 2,000 milligrams of Vitamin D per day to reduce your risk of developing osteoporosis. One glass of milk will provide 300 milligrams of Vitamin D. Low fat milk and cheese are excellent because you get all the benefits without all the fat.
 
#2 Eat plenty of broccoli sprouts. Did you know broccoli sprouts contain as much as 50 times more cancer fighting compounds than the broccoli heads do? Start enjoying these cancer causing properties today.
#3 Eat fermented foods like miso, yogurt, or sauerkraut. Studies have shown that these types of foods can reduce the risk of developing breast cancer, boost immunity, improve the GI tract, and protect against yeast infections to name just a few benefits.

#4 Replace all your butter and margarine use with either olive oil or canola oil. The omega 3 fatty acids along with the unsaturated fats can help you improve your good cholesterol and reduce your bad cholesterol levels. It can also reduce your risk of heart disease.

#5 Drink six ounces of 100% orange juice every day will reduce your risk of stroke by as much as 20%. This means the type of orange juice that has no sugar added. Look for the fiber rich type if you want additional benefits.

#6 Include cinnamon in your diet for the antioxidant benefits. It does even more - it slows the rate your food is processed and so it stops blood sugar spikes that also cause crashes. Studies have shown just ½ teaspoon a day will lower your cholesterol and blood sugar if you have type 2 diabetes.

#7 Eat a handful of nuts every day and reduce your risk of heart disease by as much as 35%. That's significant. Nuts are also a great source of protein.

#8 Berries should be part of your daily diet. A Finland study found that just five ounces every day will offer you a healthy heart, lower your blood pressure, improve your cholesterol levels, and reduce your risk of cardiovascular disease.

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Simple Diet Tips to Lose Weight

Many people today are overweight and need to lose weight. Although exercise is important, diet also plays a very important role in weight loss. This article will show you simple changes you can make in your diet to help you shed the pounds.

One easy way to cut calories from your diet is by avoiding high-calorie dressings. Often, people eat salads when they are trying to diet. However, if you drench your salad in salad dressing, you are adding additional, unnecessary calories to your meal. Instead of salad dressing, choose oil and vinegar or opt for lower calories, healthier versions of your favorite dressing. Avoid creamy dressings such as blue cheese or ranch since cheese, cream or mayonnaise based dressings contain more fat and calories, as well as cholesterol. A better option is vinaigrette dressing which has less calories and fat.

If you are trying to lose weight switch to lean cuts of meat. Lean meats not only have a small amount of fat but they are also high in protein. Protein contains less calories per gram than fat, which mean that when you eat lean meat you are eating a food that is relatively low in calories. Furthermore, consuming adequate protein is crucial for maintaining your muscle mass. More muscle mass in your body results in a higher metabolic rate. If you have a high metabolic rate, your body will burn calories faster and you decrease your chances of becoming overweight.

When trying to lose weight, reduce the portion size of your meals. A good tip is to eat your meals on smaller plates. Switching to smaller plates will still give you the illusion of eating a full plate of food and will not make you feel as if you're depriving yourself. By cutting back on your portions, you are instantly cutting back on the amount of calories you are consuming.

Avoid eating out if you are dieting. Many times when people go out to eat they make poor food choices and overeat. If you must eat out, opt for healthy foods. Nowadays many restaurants, including fast food chains, offer healthy options for those watching their figure. Eat a grilled chicken sandwich instead of a fried one. Instead of getting fries with your meal, get vegetables or a side salad. When eating in a restaurant, watch out for portion sizes since many restaurant portions are twice the recommended amount. Divide your meal in half and take one half home. You can also split your meal with a dining companion. These simple changes will help you reduce the amount of calories you eat and stay on your weight loss path.

Changing your cooking method can greatly help you slim down. Avoid frying your foods since the frying oil adds extra calories to your meals. Also, most fried food is breaded which also increases the calorie count. Instead of frying, try broiling, steaming or baking. All these methods are considerably more healthy than frying and cuts down on the overall calorie content of a meal.

Losing weight can be very hard but if you have the proper knowledge, you can be successful. Implement the changes mentioned in this article, and you will be on your way to a thinner, healthier body.

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