Eat Healthy And In Moderate Portions: Cheat Sheets and Reminders

The US governments provides a healthy food pyramid guide to follow:

Fats, Oils and Sweets – use sparingly.
Milk, Yogurt, Cheese – 2 to 3 servings a day.
Meat, Poultry, Fish, Dry Beans, Nuts, eggs – 2 to 3 servings a day.
Vegetables – 3 to 5 servings a day.
Fruits – 2 to 3 servings a day.
Grains, Bread, Cereal, Rice, Pasta – 6 to 11 servings a day.

Serving size guide below:

Milk group - - 1 cup 2%, 1 cup yogurt, 1 1/2 oz of cheese
Meat group -- 2-3 oz. of meat, 1/2 cup cooked dry beans, 1 egg, 2 Tbls. P-nut butter
Vegetable group -- 1/2 cup of cooked or raw cut up, 1 cup raw leafy, vegetable Juice Ύ c.
Fruit group -- medium sized piece of fruit or 1/2 cup cut up, 3/4 cup of juice
Grain group -- 1/2 cup of cooked pasta or rice, 1slice of bread, 1 oz. dry cereal.

Note: A restaurant portion of pasta can equal 2 to 3 servings based on the serving size guide above. Also, 6 to 11, is a pretty wide range for grains. Use common sense. If you are middle aged and have a desk job 6 servings is probably adequate for you. But a marathon runner in college can probably eat the 11 servings and burn that energy off.

Get rid of extra pounds safely. No doubt extra weight stresses everything – Those extra pounds pull your spine, organs, and muscles out of proper positions and affect the optimum functioning of your body. They also affect your self-esteem – you know they do!

Find a diet plan that your doctor agrees with and moderate portions within a balanced diet. Here is one worth considering -- said to be used for heart patients needing to lose weight fast for surgery. You can lose 10 pounds in 3 days!

Again, For some people, the 3-day free diet plan, included in this web site, is difficult because of the low calories. So I am including a link to Simply Eat! It is Advertised as the Easiest Diet in the World, Provides 5 Simple Steps That Force your diet to burn more fat, and explains why calories are not always the answer – why you should not count them. Author Jon Benson gives his 100%, iron clad, 60-day guarantee & HIS PERSONAL CELL NUMBER to answer any of your questions.

Simply Eat Linked here for your convenience!

And remember: Never eat snack foods directly from the box or bag – put it in a bowl so you control the portion and know how much you’ve eaten. Think healthy when snacking. Try to plan for the snack times or binge triggers with pre-prepared raw vegetables, and dried fruits.

When chocolate is a must, keep portions small and try to get something like peanut m&m’s, so the snack has some food value (the nut or raisen)and it reduces the amount of chocolate per snack. Drizzle fresh fruit (or canned no sugar added) with chocolate to achieve the same idea.

I make myself walk to the convenience store to buy the one pack of m&m’s to keep on hand, rather than just picking up chocolate with the other foods and groceries. I don’t wait until I’m having a chocolate attack, either, so I’m not tempted to eat them all on the spot. Make a firm rule – don’t open the small bag until you are home and have at least one glass of water before snacking.

Before eating a meal, drink some water. Two glasses of water will help you more, but if you are like a lot of people who just can’t drink two full glasses all at once, just drink a half of glass. Maybe you could drink a little more half way through your meal and a little more after the main meal. Every little bit helps! Use a lunch size plate instead of a dinner plate – it will help control portions of the food you eat.

Here is a Link to a list of Power Foods, used for Healing, Calming, and as Mood Lifters

Balance food within a healthy diet plan. Write a grocery list of foods before going to the store keeping your money budget in mind and keep and use these food lists as reference guides. Never go to the grocery store hungry. A carton of milk purchased first and drunk before you start shopping will go a long way.

Sometimes fatigue and indigestion are confused with hunger. A tape I’ve used for revitalizing that also includes a holistic exercise for indigestion to help eliminate confusing that fatigue and indigestion with hunger is a Yoga Remedies for Natural Healing. An Easy 8-Minute solution for: Stress, Back Pain, Indigestion, Fatigue, and Headache, featuring Rodney Yee. It is for beginners and can be found using this Link

If you have diabetes, watch those carbs, and sugars – test your blood sugars, as you should. The supplier I have found on line that offers a free glucose meter valued at over $70, provides free home delivery of diabetic testing supplies and medications nationwide, files directly with your insurance company to save you out of pocket expenses and ships three months supplies at a time (so you never run low) is: Access Diabetes Supplies

Consult your doctor about new and special foods, alergy related foods, and ways to work with successful diet plans adjusting them, if necessary, to your special needs or likes. With adaptation and slight variations you may still be able to take some of the short cuts provided and still have a good measure of success.

As I mentioned in the section, Vitamins and Diet Supplements, here is a link to a great website. NutriCounter offers an exceptional, innovative health product for weight loss, diabetes, lowering cholesterol, blood pressure and more. The NutriCounter has received excellent reviews by the medical and health professions. The last time I checked they were sold out of the convenient hand held device, but I’m checking back often to see when it gets restocked. There are software programs for personal computers still available that perform the same function in ample supply, and the web site offers some great free articles related to good health.

Drink Water, Drink Water, Drink Water --

Water helps burn fat and flush out toxins, maintains bone health, and keeps your brain functioning, as it should. Watch those drinks containing too many calories and no food value as well as sugar and sugar substitutes that can be harmful. Drink alcohol and caffeine only in moderation.

Avoid harmful additives.

The jury may still be ‘out’ on the aspartame controversy. You can read both sides (safe and unsafe) at a FREE WEBSITE – that strives to provide information, uncover hoaxes, and protect consumers against viruses, scams, and MORE!

When you receive email, even from a friend, that says, “they have accidently passed on a virus to you, or pleas for help forwarding email about a missing child, or someone dying with cancer, or anything that is questionable, or too good to be true – Check www.urbanlegends.com -- go to the section on Current Netlore – Internet hoaxes, email rumors and urban legends. It will prevent you from passing on incorrect information, as well as, keep you from appearing naοve.

They do the research and report:

Hoax = False, deliberately deceptive information
UL = Urban Legend – a popularly believed narrative, typically false
Rumor = Anecdotal claims – may be true, false, or in between
Junk = Flotsam and jetsam of the Net

Sometimes they coin phrases or words like 'Scarelore' to convey their meaing, but it seems like a very thorough, balanced, and helpful site.

Link to Urban Legends to read Urbanlegends take on aspartame.

Saccharin has had a bad reputation for sometime, but I notice the sweetener is still on the shelves. Read all you can about additives, if you use them, but again, use common sense – if you can do without them or lower your use, you probably will benefit. Watch out for too much salt, too.

Remember, food allergies could be the cause of many health problems – consider this when looking for answers. Watch for products that are made with no additives like color or perfumed scent. Products like laundry soap, hand soap, and shampoo could be causing symptoms that are confusing other issues. – And, above all, toss out those cigarettes.

Quit Smoking Right NOW is an ebook you may want to read. This link will help you to learn more.

Another Good Reminder: Good oral hygiene is essential for good health. Here is a good tip for children – Give them a soft tooth brush while they are watching their favorite half hour T.V. show, show them the proper techniques for brushing, and let them practice with a plain tooth brush while watching TV. Brush everything even the gums and tongue. It really keeps plaque under control and stimulates the gum circulation. It works for adults, too!

If you are still having trouble losing weight, be willing to get counseling with overwhelming issues - It will make you happier and stronger in the long run. You can still enjoy food while learning to use food wisely!

General Disclaimer

This and all contents of the MoreForYourHealth.com site is designed for educational and inspirational purposes only. The information provided through this site should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your health care provider.

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