Healthy Eating


Creating health requires a program, We have many programs in our lives, built by the habits we create. If we suffer poor health, most times it is because we’ve created poor health habits. When we decide to make changes it’s because we want to restore health, but the difficulty is in changing the habits of a lifetime. Creating health is creating a healthy lifestyle and a healthy diet. As a nutritionist, my primary interest is always in what we eat. So, how exactly should we eat? The basic components of a healthy diet include the right amounts and the right kinds of: • Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans) • Fat (found in animal and dairy products, nuts, and oils) • Carbohydrates (found in fruits, vegetables, pasta, rice, grains, beans and other legumes, and sweets) • Vitamins (such as vitamins A, B, C, D, E, and K) • Minerals (such as calcium, potassium, and iron) • Water

What about calories?

Of these six nutrients, only carbohydrates, proteins, and fats provide calories. A calorie is a nothing more than a measurement, like a teaspoon or an inch. Calories are the amount of energy released when the body breaks down food. The more calories a food has, the more energy it provides to the body. When we eat more calories than we need, the body stores the extra calories as fat. Even low-carb and fat-free foods can have a lot of calories to store as fat. Alcohol is not a nutrient, yet it also provides calories.

What Are Proteins?

Proteins are nutrients that are essential to the building, maintenance, and repair of body tissue such as the skin, internal organs and muscle. They are the major components of our immune system and hormones.

Proteins are found in all types of food, and now the thought leaders feel that vegetable, grain and fish proteins are the best.

The vegetarian will need to eat a variety of plant proteins in combination to ensure getting enough of the essential amino acids. foods that provide plant protein include soy, nuts, seeds, legumes, vegetables, and whole grains.

However, over the course of a day, the average American diet includes almost double the protein needed to help maintain a healthy body. Too much protein is not a good thing. Healthy Fat?

Fat is made of compounds called fatty acids or lipids. Depending on their chemical structure, these fatty acids are classified as monounsaturated, polyunsaturated, saturated, or trans fats. Trans fats and saturated fats are the unhealthiest fats in our diets. Trans fats are formed when manufacturers turn liquid oils into solid fats, such as with shortening and hard margarine. Trans fats are found in many packaged foods, like crackers, cereals, baked goods, snack foods, salad dressings, fried foods, and many other processed foods.

What Are Carbohydrates?

Carbohydrates provide fuel for the body in the form of glucose. Glucose is a sugar that is the primary source of energy for all of the body’s cells. Adults should get about 45%-65% of their calories from carbohydrates. Carbohydrate sources include many foods that are nutrientrich such as whole grains, fruits, vegetables, and legumes, as well as foods such as candy, pastries, cookies, and flavored beverages (soft drinks and fruit drinks), which provide insignificant amounts of vitamins, minerals and other essential nutrients.


Vitamins help with chemical reactions in the body. In general, vitamins must come from the diet; the body doesn’t make them.

There are 13 vitamins essential to the body. They are divided into two categories: water-soluble (vitamin C and all the B vitamins) and fatsoluble (vitamins A, D, E and K). The fat-soluble vitamins are more easily stored by the body. Thus, we do not need large amounts of these vitamins since excess amounts can be toxic and cause a variety of problems. water-soluble vitamins aren’t stored in the body, so we must consume them daily. And, although taking large doses of these vitamins isn’t necessarily dangerous, it may be wasteful as the body eliminates the excess water-soluble vitamins in the urine. Minerals?

Minerals, like vitamins, best come from the diet; the body doesn’t make them. Many minerals are vital to the proper function of the body and must be taken in relatively large amounts (such as calcium, potassium and iron.) Others, like trace minerals (zinc, selenium and copper), are only needed in small amounts to maintain good health.

Water for Health? Although water has no food value, it is essential to our survival, keeping the body adequately hydrated. Water is the most plentiful substance in the body, accounting for 65% of body weight and 80% of the brain, but because the body does not store water, we must constantly replenish it. A healthy diet is made up of: · 60% carbohydrates. · 20% protein. · 20% fat, with no more than 5% saturated fat, and no trans fat. · One-half your body’s weight in ounces of water.

By eating a variety of foods we get all of the nutrients we need, and by eating the right amount of calories maintain a healthy weight. P.S. Sugar is not an essential nutrient. Go slow on the processed sugar.

For more inforamtion, please call (912) 236-8987; email; or write:

Carolyn Guilford, Health

Restoration Consulting,

P. O. Box 2814, Savannah, GA 31402

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