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Tips for Healthy Eating




Source of Recipe


Pampered Chef
Whole Grains

� Whole grains can trim your waistline! Studies have shown that people who eat whole grains as part of their normal diet have a lower body mass index (BMI) than those who don�t.

� BMI is a standard tool for helping judge a person�s body weight and body fat.

� Name your whole grains: there�s brown rice, whole wheat, oatmeal, and popcorn!

� Introduce whole grains to your family in stages. For example, mix equal parts of cooked white and brown rice together and eventually build up to a whole portion of brown rice. Or add some oatmeal or whole wheat flour to your pancakes or muffins.

Grapefruit

� Share a grapefruit with someone and be healthy together. Just half a grapefruit gives you a full day�s supply of vitamin C. Vitamin C boosts the immune system and fights wrinkles.

� Grapefruit also has calcium, potassium, and magnesium and is low in calories (60).

� Potassium helps lower blood pressure, and magnesium is a heart-healthy mineral.

Berries

� Berries may be tiny, but they�re packed with powerful nutrients.

� The antioxidants in dark berries such as black raspberries, blueberries, and blackberries slow the aging process.

� Frozen berries have nearly the same intensity of nutrients as fresh berries. Toss them into muffin or pancake batter while still frozen to eliminate berry-colored streaks.

Nuts

� Two healthy nuts that are making the news are walnuts and almonds.

� Walnuts are heart-healthy, and they may be �brain food.� too. They are high in omega-3 fatty acids, which help the brain to function properly.

� � cup of almonds has almost as much calcium as � cup of milk, and they�re a good source of fiber.

� When eaten in moderation (one serving equals 1 once or � cup, about 180 calories), nuts can help curb hunger because of their fat, fiber, and protein content.

� Nuts are also rich in vitamin E, iron, and calcium.

� Vitamin E is an antioxidant. Antioxidants play the housekeeper�s role in your body, �mopping up� free radicals before they can do harm.

� Iron boosts the immune system and calcium helps maintain strong teeth and bones.

� Toasting nuts brings out their natural flavor without affecting their nutritional value.

� Try adding some toasted nuts to the top of salads instead of croutons for a healthful crunch!