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WELLNESS | Healthy Eating | Get Moving | Weight Management

Guide to Healthy Eating

Must have items on your shopping list:

The first part of starting a healthy diet comes down to what you make available for you and your family at home, work and school.

During grocery shopping, what do you wonder about? Many of us will consider some factors that are practical to us, like convenience, cost, and/or sometimes making healthy choices. We contemplate on many aspects but it is basically divided down into two things: wants and needs. Do we settle for a short term fix or for a long term goal? This is tricky, because According to Reuters, Americans throw away $165 + Billions of groceries yearly! There are many branches of causes to this issue, but on the positive note we should look at how vastly abundant our resources for consumption is!

 Reading this shows your interest in this issue ─and we are glad you did! Here are some tips to shopping smart and controlling temptations for aisle overhauls:

The DOs:

• Before heading out the door, make a priority list. Take note on all items you believe you will need.

 • Take notice if your fruits and veggies are starting to age. If you do not consume this much in a week, you now have an idea of how much to buy next time.

• Shop with cash to stay on your budget and grocery list.

 • Leave coupons for items you need to buy.

 • Take the initiative to promote healthy eating within your family. Preparing and/or experimenting with home cooked meals can be more exciting when you have company for help. This is a great use of bonding time for you and your family!

 • Read the labels: watch for the levels of sodium, fat, oils and sugars ─is it worth it?

The DON'Ts:​

• Shopping when you are hungry. Do not rely on cravings or impulse; if you have doubt that you/your family will touch it after a few days, it probably isn't worth it.

 • Bulking/hauling: using this method does not always guarantee savings ─Unless they are nonperishable and things you normally use

 • Buying Managers' specials or other store specials, unless they are things you routinely get.

 • JUNK foods: it's self explanatory. Not only do you get 0 nutrition but it can contain extreme levels of fat, sodium, high fructose corn syrup, MSG, -to name a few- which are responsible for many health diseases; Did we mention, it also leaves a big whole in your wallet?

» More Tips


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Guide to the Food Pyramid
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Healthy Habits for families
Reading the labels
Seasonal Foods
WebMD Shopping Guide
Why Cook Healthy?

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My Calorie Journal
Live Better America
ZenHabits blog

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Food Network​
International Foods
Gojee: Home Cooking
For Healthy Desserts

10 Nutrition Myths

According to Medical News Today

 • Drink eight, 8-oz. glasses of water per day. You should replace water lost through breathing, excrement and sweating each day - but that doesn't necessarily total 64 ounces of water. It's hard to measure the exact amount of water you have consumed daily in food and drink, but if your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more H2O.

 • Brown grain products are whole grain products. Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain, and try to get three-ounce equivalents of whole grains per day to reduce the risk of heart disease, diabetes, high blood pressure and stroke.

 • Eating eggs will raise your cholesterol. This myth began because egg yolks have the most concentrated amount of cholesterol of any food. However, there's not enough cholesterol there to pose health risks if eggs are eaten in moderation. Studies suggest that eating one egg per day will not raise cholesterol levels and that eggs are actually a great source of nutrients.

 ​• Eating carbohydrates makes you fat. Cutting carbs from your diet may have short-term weight loss benefits due to water loss from a decrease in carbohydrate stores, but eating carbs in moderation does not directly lead to weight gain. The body uses carbs for energy, and going too long without them can cause lethargy.

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◢ http://www.doctoroz.com/videos/100-foods-dr-oz-wants-your-shopping-cart
◢ http://www.health-science.com/microwave_hazards.html
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◢ http://www.eatingwell.com/nutrition_health/nutrition_news_information/fresh_vs_frozen_vegetables_are_we_giving_up_nutrition_fo
◢ http://smallnotebook.org/2009/07/14/20-tips-to-waste-less-food/
◢ http://www.medicalnewstoday.com/releases/66363.php

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