» Planting Tomatoes    » Apple Cider    » Cantaloupe    » Chocolate Toffee    » Cipollini Onions

» Coconut    » Elm Tree    » Healthy Chocolate    » Honeydew    » Ladybugs    » Lemon Juice

» Square Tomatoes    » Square Watermelons    » Tangerines    » Taffy Apples    » Tantalizingly    » Wine    » HOME





Welcome to Vigorously.com a Health Information Resource...

Healthy Eating Combined with a Vigorous & Energetic Lifestyle
for Living Vigorously, with Good Health, Wellness & Longevity...

Healthy Eating to Achieve Family Health & Wellness

A healthy lifestyle involves many choices. Among them, choosing a well-balanced diet or eating plan. So how do you choose a healthy eating plan? Let us start by defining what a healthy eating plan is.

consider a marine diet by marinediet.com According to American Dietary Guidelines, a healthy eating plan is as follows:

Eat Healthfully and Enjoy It!

A healthy eating plan that helps you manage your weight and overall health. Include a variety of healthy-foods you may not have considered. If "healthy eating" makes you think about the food you can't eat, try refocusing on new foods you can eat such as:

Do you have to give up Favorite Comfort Foods?

No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity.

Some general tips for eating comfort foods:

photo of 2 variations of macaroni and cheese, one with 540 calories and one with 315 calories

The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.

Being consistently healthy in your eating choices is the key. Making the same healthy eating choices over time can lead to better eating habits. By thinking more positively and focusing on what you can have, you'll help yourself establish healthy eating habits.

Eat More, Weigh Less?

How to manage your weight without being hungry.

Have you tried to lose weight by cutting down the amount of food you eat? Do you still feel hungry and not satisfied after eating? Or have you avoided trying to lose weight because you're afraid of feeling hungry all the time? If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories.

If I cut calories, won't I be hungry?

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.

Let's take macaroni and cheese as an example. The original recipe uses whole milk, butter, and full-fat cheese. This recipe has about 540 calories in one serving (1 cup).

photo of macaroni and cheese with 540 calories

Here's how to remake this recipe with fewer calories and less fat:

Your redesigned mac and cheese now has 315 calories in one serving (1 cup). You can eat the same amount of mac and cheese with 225 fewer calories.

photo of macaroni and cheese with 315 calories

A healthy eating plan is one that includes the following:

The number of calories in a particular amount or weight of food is called "calorie density" or "energy density." Low-calorie-dense foods are ones that don't pack a lot of calories into each bite.

Foods that have a lot of water or fiber and little fat are usually low in calorie density. They will
help you feel full without an unnecessary amount of calories.

Good things can come in big packages!

People eat more than they realize when faced with large portion sizes. This usually means eating too many calories. But, not all large portions are created equal. Larger portions of water- and fiber-rich foods, like fruits, vegetables, and broth-based soups, can fill you up with less calories. Start with an appetizer. Research shows that if you eat a low-calorie appetizer before a meal, you will eat fewer total calories during the meal. Start your meals with a broth-based soup or a green salad without a large amount of cheese, or croutons.

Fruits and veggies: keep it simple!

Most fruits and veggies are low-calorie and will fill you up, but the way you prepare them can change that. Breading and frying, and using high-fat creams or butter with vegetables and fruit will add extra calories. Try steaming vegetables and using spices and low-fat sauces for flavor. And enjoy the natural sweetness of raw fruit.

What about beverages?

While drinking beverages it's important for good health, to know they don't help you feel full and satisfies the way food does. Choose drinks without calories, like water, sparkling water, or unsweetened iced tea. Drink fat-free or low-fat milk instead of 2% or whole milk.


next page of healthy chocolate   

click-here to go to square tomatoes main page