Healthy Eating


Healthy Eating

Healthy Eating

You can’t get fit without eating healthy. Choosing the right foods is important and there is no reason to skip a meal or starve yourself just because you can’t make a decision. Healthy eating is not about starvation or deprivation. Healthy eating is about being empowered to make sensible dietary choices for yourself without being compulsive or feeling guilty.

Good nutrition consists of eating protein, carbohydrates and fats.

Keeping track of your daily intake of what you eat throughout the day might help guide you and keep you on track with a healthy eating strategy.

Healthy Eating: Portion Sizes

Portion sizes have spiraled out of control which makes it hard to ensure you’re not overeating. If portion control is a problem for you, I recommend measuring out your portions before you eat. Do you know what a real portion size is? Many are shocked to learn that their single serving is actually a three or four portion size, of a particular food, according to the label.

Fruits and Vegetables

Do you know why fruits and vegetables are really good for you? Many of the nutrients your body needs, on a daily basis, are included in each serving of fruits and vegetables. Antioxidants, fiber, vitamins and other nutritional values are packed into each serving. The USDA recommends that an individual eat 9 servings of these natural goodies each day. It sounds like a lot but if you were to swop the junk food you eat for a piece of fruit or a serving of vegetable, it wouldn’t seem like an overwhelming amount.

Whole Grains

Part of healthy eating includes whole grains. The daily recommended amount is 3 ounces per day. Whole grains are full of healthy fiber which helps to keep you full. One option to get the suggested amount is to simply change the type of bread you eat and select a whole grain cereal.

Milk and Other Dairy Foods


Your body requires the benefits from dairy products, and the USDA recommends consuming 3 cups of low fat milk or 4.5 ounces of a cheese each day. Most dairy products offer low fat options.


In regards to meats, 5.5 ounces is the daily recommended amount. You can choose from fish, poultry or lean cuts of meat. You can even opt for beans or seeds. Your body needs the fatty acids and iron found in these foods to regenerate and to rebuild.

Oils and Fats

In addition to the foods that I’ve mentioned so far, it is also important that you eat natural and/or unsaturated fats on a daily basis. The amount consumed should be approximately equal to 35% or less of the total calories consumed for that particular day.

When the different types of foods are broken down, learning how to eat healthily isn’t so difficult. Choosing healthier foods will become second nature and your body and your health will benefit from your good choices for the short term and more importantly, for the rest of your life.

“Treat your body like a temple, not like an amusement park.” ~ Patti LaBelle

ChemMatters: The Science Behind Calories and Nutrition Facts Labels

Our latest ChemMatters episode explains the science behind calories and nutrition facts labels. Find out how scientists first determined the calorie content of food in the 1800s, and how fat, protein and carbohydrate levels on nutrition facts labels are found today.

The video explains that the calorie content of food was determined in the late 1800s by chemist Wilbur O. Atwater. Atwater built a four by eight foot device called a respiration calorimeter, which was big enough to allow a person to step into it! It measured the amount of heat they released, the amount of oxygen they consumed and the carbon dioxide they gave off after eating a variety of foods.

Using this device, Atwater was able to measure the precise amount of energy contained in thousands of food items. He found that carbohydrates and proteins were worth 4 Calories per gram and fats about 9 Calories per gram. This 4-9-4 rule is at the heart of how nutrition facts labels are determined today.

Produced by the American Chemical Society
Animation and motion graphics by Sean Parsons
Directed by Adam Dylewski and Sean Parsons

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About Kriss Brooks

I’m Kriss Brooks and I’ve been in the fitness field for many years, actually, my entire life! Fitness is my passion and fitness is my life.

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