In Healthy Eating, Part 1, we discussed the need for healthy eating as well as the importance of having three meals daily. Having done that, let’s move along to a most important factor in maintaining a healthy diet.
The Importance of Water
Water plays an important role in almost every body function. It helps to regulate temperature, transport oxygen and nutrients through the blood, eliminate waste, lubricate joints, and give cells their shape and stability. It is a major component of of every cell, tissue and organ.
It is recommended that men drink about 13 cups of water per day and women about 9 cups. This recommendations do not take into consideration a person’s medical condition, exercise habits, or the type of environment they live in.
Fluids can also be had from the foods we eat such as fresh fruit.
The average meal takes about eleven minutes to eat and some breakfast and lunches are gone in about two minutes. If you believe that slowing down a bit is a good idea, you are correct.
Eating more slowly gives you a greater opportunity to taste your food. Eating should be a pleasurable and sensual experience. Enjoy your food! Experiencing the taste of food more sufficiently promotes better food choices. Processed foods lose their appeal after a few chews, and the more they are chewed the less appealing they are. Natural foods maintain their flavor longer.
Should you eat more slowly, you might find that you stop eating sooner than you normally do. Being full is a complicated process that is based on the number of times food is chewed, the time spent eating, the look of the food, and the actual amount of food that is consumed. Slowing down could mean feeling full after eating less.
What To Eat
You will, of course, need protein in your diet, and there are many excellent sources. Fish is a fine choice for protein whereas it is low in fat. If you enjoy salmon, know that it is a little higher in fat but that it is the heart healthy type.
White-meat poultry is an excellent source for lean protein. Dark meat is a bit higher in fat, and the skin should be peeled before cooking.
Dairy products such as milk cheese and yogurt are great sources of protein as well as calcium. Choose skim or low fat dairy products.
Eggs are inexpensive and protein-rich but should be had in moderation because of the cholesterol.
One-half cup of beans has the same amount of protein as an ounce of broiled steak and fifty grams of soy can lower cholesterol by 3%.
Beef lovers can continue to indulge so long as they eat only lean meat. Lean beef contains only one more gram of saturated fat than a skinless chicken breast. Pork tenderloin is yet another acceptable source for protein and is 31% leaner than it was twenty years ago.
Living life well-fed,
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Published On: May 09, 2013