Eating Healthy Doesn’t Have to Be Expensive

Presented by TP Mechanical | Provided by HORAN

Eating a well-balanced diet is a key component in living a long, healthy life. Many Americans think that eating healthy means they have to empty their wallets, which isn’t necessarily the truth. Keep the following money-saving tips in mind next time you’re grocery shopping:

  1. Make a weekly meal plan. Before you go to the store, think about what meals and snacks you want for the week. Read recipes thoroughly so you can make an accurate list of everything you need, reducing the risk that you’ll have to run back to the store later in the week.
  2. Create a list—and stick to it. Make a detailed list of what you need to buy before you go to the store. When you get to the store, don’t buy anything besides what’s on the list.
  3. Plan where you’re going to shop. Many grocery stores run sales or offer coupons on various healthy foods. Check out the ads and plan your grocery list around what’s on sale.
  4. Shop seasonally. Fresh fruits and vegetables that are in season are usually easier to get and may be a lot less expensive. Click here for a list of what’s in season.
  5. Cook at home as often as possible. Many foods prepared at home are cheaper and more nutritious. Go back to the basics and find a few simple and healthy recipes that  your family enjoys.

This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice.

© 2018 Zywave, Inc. All rights reserved.


Avocados: A Legitimately Healthy Food Craze

Presented by TP Mechanical | Provided by HORAN

According to Telsey Advisory Group, a firm focused on evaluating the consumer market, avocado consumption in the United States has quadrupled since 2000. And, unlike many other health food crazes, avocados are actually good for you.

While it is true that avocados contain more calories and fat than other fruits or vegetables (one-fifth of an avocado contains 50 calories and 4.5 grams of fat), they also have many health benefits. Avocados contain heart- healthy unsaturated fat, which can help lower cholesterol. In addition, they are packed with vitamins, minerals and fiber that are part of a healthy diet.

3 Diets to Help You Follow the New Dietary Guidelines

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The new 2015-2020 federal dietary guidelines focus on the prevention of diet-related chronic diseases instead of just weight management alone. Here are three suggested diets designed around the guidelines to help make them more user-friendly:

  • Healthy American Diet: A healthier version of what people in the United States typically consume, it suggests 2.5 cups of vegetables, 2 cups of fruit, 6 ounces of grain, 3 cups of dairy and 5.5 ounces of protein daily.
  • Mediterranean Diet: Heavy on protein and fruits while light on dairy, this diet suggests 6.5 ounces of protein, 2.5 cups of fruit and 2 cups of dairy daily. Like the American diet, it also suggests 2.5 cups of vegetables and 6 ounces of grain daily.
  • Vegetarian Diet: This diet only suggests 3.5 ounces of protein daily. To replace meat and seafood, it prescribes 7 ounces of nuts and seeds, as well as 8 ounces of tofu and other soy products. It also recommends 2.5 cups of vegetables, 2 cups of fruit and 6.5 ounces of grain.

*Above examples are based on a 2,000 calorie diet.


Healthy Grilling

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Man with tongs cooking on a back yard barbecue.Grilling is a popular summertime cooking option, and a cookout is a great way to bring family and friends together on a warm afternoon. Here’s a few tips to make sure the grill is a boost to your diet:
• Toss veggies on the grill—zucchini, eggplant, corn, asparagus and bell peppers are all great grilling veggies.
• Trim fat off meat—not only does this keep you from eating excess fat, but it also reduces potentially cancer-causing polycyclic aromatic hydrocarbons (PAHs) from forming in the smoke that coats the meat after fat hits the flames.
• Avoid charred parts of grilled meat—the black portions of your hamburger can contain heterocyclic amines (HCAs), which are another carcinogenic compound formed when meat is exposed to high heat.
• Use a spicy marinade—it can make your grilled meat healthier by helping to reduce the number of HCAs that attach to the meat during cooking.

Lose Weight and Feel Full – Is this possible?

Foods That Help You to Lose Weight and Satisfy Your Stomach

By Beth W. Orenstein | Medically reviewed by Cynthia Haines, MD

The best foods for weight loss are those that fill you up and keep you feeling full longer. You won’t even feel like you’re on a diet when you put these filling foods on your menu.

Read More via Foods That Help to Lose Weight – New Year Center – Everyday Health.