Healthy Diet for Healthy Weight

There is a wealth of information concerning healthy diets, many of which are contradictory or limited in focus. Trying to stay on top of the latest scientific health finds can be overwhelming. Books, magazines and internet articles are everywhere, each claiming to have the key to the healthiest eating available.

Most of these diets have some good advice, and I try to take an eclectic approach by combining all of the best. I also have a few rules of thumb, which I try not to break too often, for maintaining healthy weights and energy levels.

1. Eat as close to nature as possible. Foods that are unadulterated by processing, pesticides, chemical fertilizing and factory farming are the ones to go for.

2. Consume less sugar and starch. Simple carbohydrates in the form of white flour, potatoes, white rice and sugar are the leading cause of body fat. These are a source of quick energy, but any calories that are not burned right away are stored in the form of fat. And while natural sweeteners are better by far than high fructose corn syrup and white sugar, they are still sugar. Even fruit juice can produce unhealthy spikes in our systems. Eat whole fruits instead, as the natural fiber slows the sugar absorption. Whole grains work the same way, and keeping the peels on your potatoes helps too.

3. Completely avoid the no-no's. Trans fats, even though the packaging claims to have 0 grams, are still there in lesser amounts if there are any hydrogenated or partially hydrogenated oils. These slowly accumulate in the arteries and are very hard for the body to break down. The chemical makeup of naturally liquid oils has been tampered with, breaking the chains of fatty acids and causing the molecules to form unnaturally solid bonds. Just think how long it takes to melt a lump of shortening compared to butter, which is liquid at body temperature. Trans fats are the number one no-no on my list, followed by artificial sweeteners, aluminum, msg, phosphoric acid, artificial colors (many are derived from coal tar and contain lead), propylene glycol (which is from petroleum) and any unknown additive I can't pronounce. God never meant us to put these things in our mouths.

We all know to eat plenty of fresh fruits and vegetables. Some claim they should all be eaten raw, but cooking, though it destroys some nutrients, also unlocks others. For instance, raw tomatoes have more vitamin C, but cooking releases more of the antioxidant lycopene. So eat them both ways. Eating in season is a good indicator of how they are best prepared. In spring, salads and greens provide wonderful raw fare, and likewise the fruits of summer. Fall and Winter are the time to eat the long keepers, such as potatoes, hard squash, and sweet potatoes, which should all be cooked.

Here are several more ways to get healthier foods that are missing from our modern diet.

1. Eat local and eat wild. Grow your own or buy from your farmer's market. Stock up and freeze or can, to lock in the flavors and nutrients lacking in grocery store produce, which often travels many days before it reaches your table. Buy fresh, raw milk and dairy from reputable local farmers. Modern refrigeration and sanitation keeps the bad bugs out, but retains the good bugs our gut needs to stay healthy, which are destroyed in the pasteurization process. Make sure the cows get most of their diet from pastures and are not crowded into disease ridden feedlots. Buy meat and eggs from pastured animals as well. They not only contain less fat and cholesterol than their factory farmed counterparts, but the fats they do contain are dense in fat soluble nutrients such as vitamins A and D. And support your local farmers, struggling to make a living in this age of fast franken-food and agri-biz.

2. Eat fermented foods. High in probiotics, such as acidophillus, fermented foods help to balance the beneficial microbes in our intestines, which work to break down nutrients so our bodies can absorb them. Besides yogurt and cheese, there are many vegetable dishes you can make yourself that are not difficult, such as sauerkraut and kimchi. Traditional sourdough bread is also a fermented food, and though the microbes die in the baking process, they have already done their good work in breaking down the hard to digest elements of the grain. You can read my hub on the subject to find out more about this delicacy.

3.Grow Sprouts. Sprouting releases nutrients and makes the proteins easier to assimilate. You don't have to stick to alfalfa and mung beans, either. There are many mixes of assorted legumes and grains that boast a variety of different flavors.

As with any changes in life, it is better to go slowly when making dietary changes, giving your body time to adjust. Good eating habits take time to form, and can be destroyed in a day. Try not to be overly obsessive about eating healthy, which could undo its positive effects by creating a stressful atmosphere in your home. Allow treats once in awhile and don't worry if you are a guest at someone's house and they spread margarine on your bread, but be thankful anyway. Health without thanksgiving is lifeless. You can slowly and steadily make changes that will benefit your whole family as well as helping to heal the earth from the ravages of our over-industrialized society.