How to eat for maximum health

Healthy American Lifestyles is a site for everyone serious about getting going on improving their health and life.

This blog post is for anyone who wants to know how they can eat in order to maintain their health and get the most out of their food. It will be broken into three sections: what types of foods should be eaten when those foods should be eaten, and why those foods are important. Each section will have a list of general tips that apply to all people regardless of age or dietary restrictions.   In this article, we will cover topics such as breakfast recommendations (fruit), lunch recommendations (salad with protein), and dinner recommendations (fish). Give it a read!

What types of foods should be eaten?

Foods that are high in fiber, low in saturated fat (meat and dairy products), low in sodium, and high in Omega-3 Fatty Acids. The following foods contain all of these properties:

Vegetables: broccoli, asparagus, carrots, celery, greens (spinach), artichokes, tomatoes … Many more!
Fruits: apples, strawberries … many more!
Meat: chicken breast or turkey breast fish
Nuts: walnuts, almonds, etc.

How frequently should eating foods be done?

A couple of times a day is ideal for most people; eating small meals every few hours keeps you from getting too hungry and eating too much at once.

The frequency of eating depends on how active you are. If you work out every day the chances are good that eating a couple of times per day is ideal for you regardless of age. Below is an example eating schedule:

  • Breakfast around 8AM
  • Lunch around 12PM or 1PM (depending on what time lunch is served at your school)
  • Dinner at 5PM or 6PM (depending on whether your dinner club meets before or after dinner)     
  • Snacks should be eaten between meals when hunger arises, usually every 2-3 hours. Coconut water, fruit, nuts, honey/maple syrup on whole wheat toast can all serve as healthy snacks.

When those foods should be eaten?

Eating all of the above foods is relatively unimportant if eating these foods is done randomly throughout the day. Ideally, eating healthy should be done at regulated times that prevent you from eating unhealthy.

The following are general eating habits that promote good health:

Eat breakfast every day to stop hunger pangs/keep the metabolism active and energized. This doesn’t necessarily mean cereal with milk or eggs, it can simply be a heavy breakfast like toast, turkey, and veggies. Eating breakfast like a king prevents you from eating more the rest of the day.

Eat lunch at a price. Many people skip lunch but eating a healthy meal during the middle of the day will keep you energized and focused on your school or at work until dinner rolls around.

Eat dinner like a pauper because eating late at night causes you to gain weight. Eat a little during dinner, because the digestion process slows down during the night.

Eat healthy snacks when snacking is necessary, to prevent eating high-calorie foods like cake and ice cream in between meals.

Why eating these types of food matter?

Eating unhealthy lowers your metabolism (the rate at which you burn energy), raises the risk of heart disease/stroke, increases stress levels, leads to eating disorders such as anorexia nervosa and bulimia, leads to becoming overweight if eating unhealthy consistently for extended periods of time and makes it hard to sleep at night because your body has so much energy. Eating healthy keeps your metabolism up, reduces risks of heart disease/stroke, prevents obesity, decreases stress, aids in a slimmer waistline (weight loss), and promotes better sleep by giving your body the energy it needs.

It’s time to start eating for your body. Now that you have a better understanding of what foods are good for you and how they should be eaten, it is important to note that not all food will work for everyone all the time. You may need more protein or fewer carbs depending on your goals. Experimentation with different types of meals might lead you down the right path so give these suggestions a try!

Healthy American Lifestyles

Healthy American Lifestyles is a site for everyone serious about getting going on improving their health and life.  Did you know the United States is far from the healthiest nation in the world? The United States is in 33rd place between the Czech Republic and Bosnia and Herzegovina! Few Americans have a lifestyle that is considered healthy and we’re here to change that.

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