Improve your diet in the new year

 

If more healthy eating is on your list of resolutions for 2012, look no further. The number of January 2012 of the women's Health Watch Harvard offers 12 ways to break old eating habits and build new ones.

For many years, nutrition research focused on the benefits and risks of unique nutrients, such as cholesterol, saturated fat and antioxidants. Today, many researchers are exploring the effects on the health of food and eating patterns, recognizing that there are many significant interactions within and between the nutrients in the food we eat.

This results in a better understanding of what constitutes a healthy eating plan. Here are five ways to base of food or meals to improve your diet that we list in the article (you can see all 12 on the Harvard Health Web site):

Stack on vegetables and fruit. Their rich in fibre, minerals and vitamins than fruits and vegetables essential to a healthy diet. They are also the source of beneficial plant chemicals found does not in other foods or supplements.

Go to good fat. Polyunsaturated fat, including vegetable oils and Omega-3 fatty acids (which are found in fish oil, seeds, nuts and canola), as well as monounsaturated fat (lawyers, olive oil and canola oil), are good for health, even more so when you eat the instead of saturated fats.

Replace refined grains and potatoes with whole grains. Grain refining reduces or eliminates the bran and the germ of the natural grain, vitamins and minerals, antioxidants and compound phytochemicals. He is also very digestible starch. Highly digestible starch eating causes waves of insulin and sugar in the blood, stimulates the triglycerides and lowers the protective HDL cholesterol levels. Potato starch is also rapidly digested. Be adventurous. In addition to whole wheat and brown rice, try quinoa, millet, farro and amaranth.

Dine collectively. Take the time to enjoy your food helps you not only love her more, it also allows to control your appetite. If you eat too fast, the brain is unable to receive signals that the stomach is full. End your fork between bites and chewing more slowly.

Lunch. The daily life of the morning rush sometimes means that skip you breakfast. Do not. A healthy meal morning to smaller rises in sugar in blood and insulin throughout the day, which can reduce the risk of overeating.

Tags: Antioxidants, appetite, cholesterol, diet, fat, food, fruit, Health Watch of Harvard women, healthy eating, the resolution of the new year, nutrients, refined cereals, saturated fats, vegetables, whole Grains