By Kimberly Peterson
Twitter has quickly become a go-to source for people to find breaking news and information, often eclipsing traditional media outlets. And while Twitter is sometimes vulnerable to hype, there are authoritative members who use Twitter to broadcast accurate information to educate the public on how to respond to natural disasters, health emergencies and more. These Twitter feeds, for example, are set on sharing the need-to-know information about the swine flu.
Follow these government feeds for official alerts and updates from the Centers for Disease Control and Prevention, U.S. Department of Health and Human Services, and other agencies.
- @PublicHealth: Follow the APHA feed to learn about threat levels, safety tips and more regarding the swine flu.
- @CDCemergency: The emergency response branch of the Centers for Disease Control and Prevention is all over the swine flu breaking news stories.
- @USAgov: Follow @USAgov to get breaking government news and announcements.
- @Healthcare411: This feed comes from the Agency for Healthcare Research and Quality, of the U.S. Department of Health and Human Services.
- @GetReady: The APHA’s GetReady feed is devoted to publicizing stories and alerts regarding health emergency preparedness, health hazards, pandemics, and more.
- @CDC_eHealth: This CDC feed shares tips for healthy living amid public health emergencies and widespread outbreaks, like swine flu.
These news sources, including New York Times, BBC and NBC Nightly News clear up any rumors or false alerts through their feeds.
- @DailyMeHealth: This health news site sponsors a Twitter feed that is currently covering every story and update relating to swine flu.
- @whonews: The World Health Organization publicizes its news, alerts, meetings and more on this Twitter feed.
- @nytimeshealth: The New York Times shares swine flu news updates, but it also brings insight to how swine flu affects the medical industry, economy, politics, and more.
- @bbchealth: Find out how swine flu is progressing around the rest of the world.
- @Veratect: This emergency management organization is using its Twitter feed for the sole purpose of updating the public on swine flu.
- @LATimeshealth: The LA Times covers all things swine flu-related, including swine flu scams, food safety rumors, threat levels, and more.
- @cbshealth: Learn about travel advisories, threat levels, warnings against stockpiling, and more.
- @msnbc_health: MSNBC’s Health feed posts lots of news stories about swine flu, including research updates, rumors, school closings, and more.
- @MexicoCityNews: Find out how Mexico City is dealing with its swine flu outbreak here.
- @USATODAYhealth: USA Today posts news stories about swine flu alerts, and the outbreak’s effect on travel, the economy, and more.
- @healthTF: TwitFix’s health news stream is consistently updated with swine flu news.
- @mySA: Follow the San Antonio Express-News on Twitter, for updates from one of the U.S. epicenters of swine flu.
- @nbcnightlynews: The NBC Nightly News with Brian Williams tweets about the top stories of the day, answers questions about swine flu, and posts videos and commentary about the worldwide outbreak.
- @cnnbrk: CNN’s breaking news feed currently covers swine flu news stories, public health updates and more.
- @TelegraphNews: Get updates on international and European swine flu stories here.
Find out what doctors, hospitals and other medical agencies are saying about swine flu.
- @RedCross: The Red Cross is on Twitter, submitting frequent updates about travel advisories, tips for avoiding swine flu, and more.
- @sanjayguptaCNN: CNN’s popular medical correspondent Dr. Sanjay Gupta manages his own Twitter feed here, and is trying to keep the buzz about swine flu accurate and responsible.
- @mayoclinic: The Mayo Clinic is fielding questions about swine flu through their Twitter feed.
- @birdflu: The Health News Blog’s bird flu feed is currently covering everything related to swine flu.
By Kathleen Baker
Most people know that eating healthily, getting exercise, and not smoking are excellent ways to help prevent heart disease but many may not be aware of the smaller ways they may be doing damage to their hearts every day. The following list contains 25 things that can potentially do damage to your heart, helping you stay educated, aware and ulimately keeping your heart in better shape so you can live a long and healthy life.
- Sitting in traffic. A German study reports that sitting in traffic can contribute to heart attacks, especially if you are already at risk for heart problems. No matter if you are driving, riding public transportation, or pedaling your bike, if you sit in traffic, your chances of having a heart attack within the one hour after your commute raises your risk by three times the rate of those not sitting in traffic.
- Staying in a bad marriage. Especially for women, staying in a bad marriage has shown to increase risks for heart disease. Getting a divorce also increases risks, so professionals recommend finding a good quality counselor who can teach communication skills as well as ways to manage stress and depression.
- Living near a lot of road traffic noise. A study in Stockholm examined heart attack patients and where they lived, attributing for other factors such as increased risk of pollution or reduced risk due to hearing impairment. The study showed that patients living in residential areas with noise above 50 decibels were 40% more likely to have a heart attack.
- Not taking care of your teeth. Bacteria can enter your bloodstream from your gums, then damage the blood vessels and heart. Regular brushing, flossing, and visits to your dentist can help prevent cardiac problems, such as heart attacks, before they start.
- Living alone. Danish researchers found that both men and women living alone suffered twice the number of heart problems as those who were living with partners or roommates. Of the 5% of women living alone, they contributed to one-third of the female deaths due to acute coronary syndrome. Among the men, 8% were living alone and contributed to two-thirds of the male deaths.
- Getting too little or too much sleep. Whether because of insomnia or sleep apnea, if you are spending restless nights of little sleep, then you are potentially hurting your heart. Research indicates that getting less than six hours of quality sleep a night, or even getting too much sleep, increases your risk of coronary artery disease.
- Being grumpy. While grumpy old men may make for humorous movies, the reality is that negativity, especially in men, can lead to an increase in coronary heart disease. A researcher at Duke University who helped work on the study recommends that men work on dealing with anger, hostility, depression, and anxiety to help prevent health concerns.
- Depression. Studies show that depression can increase the risk of heart failure for patients without heart disease as well as for patients with a blockage of coronary arteries. Depression has already been shown to affect the immune system, so it is wise to seek professional help if you experience depression.
- Not worrying about "normal" blood pressure. Dr. Arthur Agatston instructs patients who are in the high-normal blood pressure range and have other heart risks that they must still work to get their blood pressure lower. People with risks such as diabetes, high cholesterol, or being overweight can’t rest comfortably with blood pressure that may be near the high-normal range as they could still be at risk of a heart attack.
- Not knowing the facts. As the old saying goes, knowledge is power. If you don’t know the lifestyle and genetic contributors to diseases that can lead to heart problems, you open yourself up for trouble. Learn about heart attack risks, high cholesterol, and diabetes to better understand how to prevent problems in the future.
- Using artificial sweeteners. Eating something sweet sends a signal to your body to get ready to burn calories and also helps trigger feelings of fullness. Artificial sweeteners have been shown to reduce these natural triggers, thereby allowing your body to both create more fat and overeat. If you are using artificial sweeteners to lose weight for the health of your heart, then perhaps you should switch to a natural sweetener such as honey, unprocessed or less processed sugar, or agave sweetener.
- Using pain relievers. Vioxx was in all the news several years ago when it was discovered that it may have contributed to heart attacks and strokes. Other pain relievers may pose risks to your heart as well. Many question the safety of Celebrex, available by prescription only, and research has shown that acetaminophen usage in women, especially if used more than 21 days a month or in smokers, carry increased risks for the heart.
- Relying on a supposed heart-healthy diet that isn’t. With so many claims of heart-healthy diets, it can be easy to fall victim to false advertising. According to a study that examined over 50 years of research, the only diets shown conclusively to reduce the risk for heart disease are those that are vegetable-rich, include nuts rich in monounsaturated fatty acids, and Mediterranean-style diets. Western diets with processed meats, refined grains and high-fat dairy as well as high-glycemic index foods and foods high in trans-fatty acids actually promote heart disease.
- Shoveling snow. People with a history of heart disease or risk factors for it should not shovel snow. The heavy work in a cold environment can put too much stress on the heart, especially if you are not accustomed to getting much exercise.
- Taking extremely hot or cold showers or saunas after exercising. The extreme temperature change after working out can put too much stress on your heart. If you are already at risk for a heart attack, this practice is downright unsafe.
- Not speaking up when talking with your doctor. Many people don’t tell their doctor everything they should when they come in for a visit. The reasons can vary from being embarrassed to not feeling comfortable with the doctor to just not knowing something was important. Be sure to give your doctor the full picture so he or she will be able to help you keep your heart healthy. If you don’t feel comfortable with your doctor, then maybe it’s time to find a new physician.
- Living with chronic anxiety. The Journal of the American College of Cardiology reports that for those at risk for heart problems, the chances of heart attack and death increase significantly if they are living with chronic anxiety. Learn how to manage the stress in your life and seek professional help if you find you can’t reduce your stress and anxiety alone.
- Too many calcium supplements. It is not uncommon for post-menopausal women to take calcium supplements to help prevent against brittle bones. However, research published in the British Medical Journal shows that women taking higher levels of calcium supplements experienced greater heart problems.
- Feeling discrimination. Rush University Medical Center in Chicago has shown that black women who reported more feelings of being discriminated against had higher incidents of coronary artery calcification. With the many types of discrimination so widely prevalent in society, including ageism, sexism, homophobia, and racial discrimination, this study should give people reason to reconsider their relationships.
- Drinking soft drinks. Boston University School of Medicine released a report based on their research that indicates one soda a day, diet or regular, can contribute to many health problems which contribute to heart disease. Medical professionals recommend reducing soda intake and keeping in mind that moderation is often the best way to go.
- Drinking energy drinks. Energy drinks contain large amounts of caffeine and other natural stimulants that can raise blood pressure and heart rate. Even in healthy young people, two energy drinks a day have shown to raise blood pressure and heart rate by 10%. If you are at risk for heart problems, then you should avoid drinking energy drinks.
- Having a bad boss. A study done by Swedish researchers discovered that those working for four or more years under bosses that are "inconsiderate, opaque, uncommunicative, and poor advocates" have a 60% higher risk of heart attack or other heart condition. By contrast, those who work under bosses that demonstrate positive management styles are 40% less likely to experience heart problems.
- Having a low thyroid. Some researchers have discovered that having a low thyroid, but not low enough to qualify for the conventional diagnosis of hypothyroidism, can tax the body enough to put you at risk for coronary artery disease. This disorder can affect men and women, but is more common in women, especially as they age.
- Breathing in particulate matter. Just about everyone has heard that smoking is bad for your heart, but now research indicates that breathing polluted air full of particulate matter is not only bad for your lungs, but your heart as well. Experts recommend staying indoors when pollution is high and avoiding exercising in areas of high traffic.
- Lifting heavy weights. While weight lifting is definitely a healthy exercise as well as a popular one, but research has shown that lifting heavy weights raises blood pressure and can result in a serious risk for a torn aorta. Before you start a weight training program, visit your doctor to discover if you may be at risk. If you already participate in a weight training program, learn how to reduce your risk while still enjoying your activities.
By Kathleen Baker
If you wonder what that room in your house with the stove and refrigerator is meant for or if you often eat fast food or pre-packaged food that can be cooked quickly when you get home from work, then check out these 100 videos from YouTube. From nutritious meal ideas to help losing weight to meal planning and calorie counting to nutrition information to food safety, the following awesome videos will have you working in a much healthier kitchen today.
These videos focus on nutritious and easy breakfasts that will start your day the right way.
- Smoothie. Learn how to make a delicious and healthy breakfast smoothie with this video.
- Start your day off with a good breakfast. Students, lose the vending machine and learn how eat a healthy breakfast.
- Healthy Breakfast Food Recipes – Nutrition by Natalie. Find out how to make five easy breakfast dishes that will provide a great start to your day.
- The Gregory Mantell Show — Quick, Nutritious Breakfast. Learn to make easy and fast breakfasts from Muscle Gourmet Dave Nathan.
- Breakfast: fast, easy and nutritious. Dr. Roegallo teaches how to make fresh-squeezed orange juice quickly for a morning boost.
- "HOW TO FIX A FAST BREAKFAST" BY VIDEO FITNESS COACH. This fitness coach not only teaches how to make a fast breakfast, but also how to use strawberries that may not have worked for other dishes.
- Healthy, Quick and Easy Recipes: Brown Rice Breakfast. This breakfast is super healthy and fits almost any diet.
- Bethenny’s Healthy Brunch Recipe: Leftovers Frittata. Bethenny Frankel teaches how to use leftovers to create an easy and healthy breakfast or brunch.
- Worlds Best French Toast Recipe. With all the healthy ingredients used in this dish, you can enjoy your French toast with no guilt.
- Healthy, Quick and Easy Recipes: Greek Yogurt Breakfast. Find out how you can use Greek yogurt to create a super-fast and nutritious breakfast.
Your dinner doesn’t have to come from a box. Watch these videos to learn healthy ways to cook hearty entrees.
- John Richardson "In the Kitchen". Watch John teach you how to make a simple and healthy main dish of Mahi Mahi.
- SoGood.TV: Turkey Chili – The Master Recipe. Find out how to make a great chili that is healthy as well as delicious.
- Kid Healthy Lunch Recipe w/ Bethenny Frankel. Turkey burgers are on the menu today when discussing healthy lunch alternatives that kids will enjoy.
- Pure and Simple: Miso Salmon. This great entree is very nutritious and doesn’t take a lot of work to make.
- Healthy Cook: Grilled Chicken and Fresh Fruit Salsa. Chicken on the grill with fresh fruit on the side…it doesn’t get much healthier or tastier than this.
- Heart Healthy Chicken Wraps. This heart-healthy meal is also easy and delicious.
- Italian Wedding Soup. This hearty, traditional Italian soup made with escarole includes ground turkey-meatballs.
- Healthy Mediterranean diet recipe with Italian Pasta. This recipe includes spaghetti, tomatoes, and eggplant for a healthy Italian meal.
- Chef’s Diet Video Recipe #100. Learn how to make Island Peppered Shrimp with Mango Salsa with this video.
- Wegmans Singapore Noodles with Shrimp. This Asian-style entree is super fast and healthy.
If you need lunch, a side dish, or a simple and quick snack, then try these healthy dishes.
- Exotic Tabbouleh Salad. Learn how to make this healthy salad that works as a side dish or a light lunch.
- SoGood.TV: Shrimp and Avocado Salad. Not only can you learn how to make this delicious dish, you also learn about the health benefits of the ingredients.
- Chicken Salad-Stuffed Avocado Video Recipe. Watch how to make this healthy chicken salad from scratch.
- Bethenny Bakes: Fresh and Easy Arugula Salad. This salad is made with spicy arugula and can be used as a side or main dish.
- BEST HUMMUS RECIPE!!! MUST SEE HUMMUS RECIPE. Learn how to make an authentic hummus with this video.
- Garlic Broccoli Video Recipe. This simple dish adds a bit of pizzazz to ordinary broccoli.
- Pure and Simple: Raspberry Lavender Lemonade. This healthy and organic twist on classic lemonade will quench your thirst as well as taste great.
- 350 calorie meal – nutritious & easy to make. This easy dish includes plenty of vegetables, tuna for protein, a touch of pasta, and Parmesan cheese.
- Healthy, Quick and Easy Lunches w/ Bethenny Frankel. Learn to make two healthy lunch salads, pesto chicken salad and tuna caper salad.
- COOKING: Scoop-It-Up Tuna. Learn how to make this fast and healthy meal for lunch.
Vegetarian, Vegan, and Raw Diets
Eating a vegetarian, vegan, or raw diet can be a very healthy way to go. These videos offer recipes and information on all three types of diets.
- Victoria’s Secret Kitchen: Eggplant Frittata Episode. Get a secret family recipe from this 83-year old cook who shows you how to make a delicious, egg-free frittata.
- How To Make a Veggie Burger. Chef John Burke teaches you how to make a veggie burger from scratch that is not only healthy, but tastes great.
- Vegetarian Recipes: Lentil Walnut Veggie Burgers. Here’s another version of a home-made veggie burger that is much more healthy than the store-bought version.
- Aloo Gobi Recipe by Manjula, Indian Vegetarian Food. Learn to make a delicious vegetarian Indian recipe that you can serve with bread or make as a sandwich.
- Bhindi Masala – Spicy Okra Recipe by Manjula, Indian Vegetarian. You will have no problems making and enjoying this traditional vegetarian Indian dish after watching this video.
- Why I go Raw Vegan. Leah talks about why she makes the decision to eat raw vegan the first week of every month.
- Ani Phyo’s Raw Food Kitchen: Spanish Breakfast Scramble. Find out how to make a delicious, healthy raw breakfast meal with this video.
- Ani Phyo’s Raw Food Kitchen: Kreamy Avocado Soup. Ani shows how to make an easy raw soup with avocados and other simple ingredients including lime juice, cayenne, and rosemary.
- Raw Kale Avocado Salad #87. Renegade Health hosts share their delicious salad in this video.
- Beyond Chemicals – David Wolfe. David talks about why a raw diet is a beneficial way to eat.
The following videos offer healthy ways to lose weight and include tips, stories from others who have lost weight, and recipes.
- Diet Tips – Lose Weight. Get a video overview of the information available at Diet-And-Nutrition.net.
- Weight Loss Journey – Weight Watchers. Tana shares her goals as she begins the Weight Watchers program.
- Weight Loss Journey #2. The second installment shares a 9 lb. loss and more.
- Weight Watchers – Weight Loss Journey #3. Tana got her 10% charm and shares her progress as well as a technique for keeping water intake high on this update.
- Weight Loss Journey #4. Discussing the plateau she’s hit, Tana keeps followers updated despite her stumbling block.
- How to Lose 40 Lbs of Belly Fat. Watch this video that introduces the changes necessary for losing stubborn belly fat.
- Diet Recipes to Lose Weight. Add this chicken dish to your diet to help lose weight.
- Diet Tips: Why You Are Not Going to Lose Weight. This fun top five list offers real reasons why you may be having a difficult time losing weight.
- Easy Diet Tips For Cutting Calories – Trainer in the Kitchen. Learn ways to cut calories without sacrificing foods that you love.
- Healthy Diet Tips: Foods to Avoid for Weight Loss. Take this advice to stop eating foods that work against you when you are losing weight and getting healthier.
Learning about Nutrition
You can only be healthy if you understand the basics in nutrition. Watch these videos to learn all about nutrition.
- Menu Makeover – Earn Your Blackbelt in the Kitchen!. Watch this introduction to the telecourse that helps you learn what to consider when making healthy choices.
- NUTRITION ADVICE: Eat More Whole Grains. Learn from dietician Liz Weiss how to choose healthy bread as well as how to incorporate more whole grains into your diet.
- NUTRITION ADVICE: Food Rules. Learn about setting realistic food rules for kids from Liz Weiss.
- NUTRITION ADVICE: Top Antioxidant Foods. Learn about the top 20 antioxidant foods you should incorporate into your diet.
- NUTRITION ADVICE: Seafood Smarts. Liz Weiss discusses how to incorporate healthy seafood into your diet.
- NUTRITION ADVICE: Snacking. Learn healthy ways to snack for both kids and adults with this video.
- NUTRITION ADVICE: Cooking Oils. With so many oils from which to choose, this video helps educate you on healthy oils that cook well.
- Whole Grains: What the heck are they anyway?. The Kitchen Vixen shares her knowledge of whole grains while donned in smart spectacles and a sexy halter top.
- Registered Dietician teaches how to read the Nutrition Facts Label. Teresa Terlikoski shares her knowledge to help viewers make smart decisions when it comes to purchasing food from the grocery store.
- RD: Your Link to Nutrition and Health. Learn what Registered Dieticians do and how they can help you make smart food choices.
Having a healthy kitchen is more than just eating well, it is also about safe food purchasing, handling, cooking, and storage.
- ConsumerAffairs.com – Food Safety. Learn why food safety issues are becoming more prevalent in recent years.
- Food Safety. Tailgaters get a two-minute lesson on keeping food safe when getting together before the game.
- Basic Food Safety Course – Part 1 Introduction. Get the basics in food safety with this video that is designed especially for restaurateurs.
- Better Food Safety. Discover a new type of edible food film that extends the life of the food and is also environmentally-friendly.
- Food Safety. Learn how to shop smart to purchase food that is not going to make you sick.
- Food Safety in the Supply Chain. This video explores the safety of the food supply chain in American through an examination of U.S. National School Lunch Program.
- Katie Couric’s Notebook: Food Safety (CBS News). See what Katie Couric says about the safety of food in America.
- Food hygiene. Learn how to keep your kitchen clean and safe to protect yourself and your family from dangerous illnesses.
- Foodborne Illness (Part 1). Get the definition of foodborne illness, find out what types of illnesses you can get from food, and how to prevent these illnesses.
- How Safe is Your Food?. Dr. Mike Magee discusses health politics and food safety in light of recent food-related illness outbreaks.
Menu Planning and Calorie Counting
Find out how to successfully plan meals and count calories so that you are not relying on your old, unhealthy eating habits.
- MyPyramid Menu Planner, Dr. Brian Wansink (USDA). Learn about food choices and planning a healthy menu from this physician.
- What’s your diet?. Identify what type of diet you have and discover what type you want to have…and how to get there.
- Meal Planning. Especially targeted to busy moms, this video offers suggestions for incorporating the whole family in planning healthy meals.
- Simple Meal Plans for a Bachelor : Bachelor Meal Plans: Basic Meal Planning. Applicable not just for bachelors, but for any single person, this meal plan make the most of a single rotisserie chicken for three easy and healthy meals.
- How to Have a Healthy Diet with a Busy Schedule : How to Develop a Healthy Eating Plan. Find out how to make a healthy eating plan no matter your time constraints.
- How to keep your calorie intake in check. Learn the importance of keeping a food diary to help monitor calorie intake.
- How the Body Works: Daily Calorie Requirements. Discover how many calories you consume doing typical activities every day.
- Dr JoAnn Wilson discussing calorie counting. Find out how to start counting calories and why you should do so.
- 171. Counting Calories for Weight Loss – Take Responsibility. This video instructs you to count calories in the same manner that Weight Watchers counts points.
- Diet & Nutrition : How to Count Calories. Get instructions on easy ways to count calories in order to maintain a consistent level each day.
Healing with Foods
From controlling diabetes to food sensitivities to eating to improve overall health, the following videos discuss ways to heal yourself through food.
- Food Expert B. Smith to Provide Health Menu Makeovers. Learn how to make changes to manage your diet when diagnosed with diabetes.
- Controlling Type 2 Diabetes with Diet. Find out how to adjust your diet to control and improve your Type 2 diabetes.
- Is Your Food Making You Sick?. This video discusses diet and food sensitivities so you can learn to identify potential food problems.
- Truth About Ketchup, Nutrition by Natalie, Worst Foods Ever. Discover the history and surprising facts about this popular condiment that may have you re-thinking how you eat your burger.
- The overwhelming evidence of the healing power of food…. Dr. Mark Hyman discusses the healing power of food.
- Himalayan Crystal Salt the Single Most Important Foundation Food to the Human Health and Diet. Find out how to use high quality salt, water, and organic foods, and other tips to improve health through food.
- Fasting for Healing, Detoxing, and Candidiasis. Learn how to cleanse your body and eat more balanced meals in order to heal your body.
- Food as Medicine- Cooking with Vaidya. Based on the Ayurvedic style of eating, this video describes how you can eat the best food for healing your body.
- Food as Medicine: Powerful New Drug is at the End of a Fork. Watch this video to learn how food can prevent, treat, and reverse chronic illnesses.
- Jerry Brunetti "Food as Medicine" – Low fat is not Good Fat. Discussing cholesterol and fats, Jerry Brunetti describes how to eat for life.
Foods and Exercise
If fitness is important to you, then you will enjoy watching these videos that explore the relationship between eating and exercising.
- Nutrition in 3 steps for athletes. Find out what type of nutrition athletes need in order to keep their body working at top performance.
- Carbohydrate for Exercise. Learn about what types of carbohydrates are the best to eat in conjunction with exercising.
- Michael Phelps – What an Olympian Eats. While most won’t eat this way, it is interesting to learn about Michael Phelps’ 8,000-12,000 calorie-a-day regimen.
- Michael Phelps Challenge. To truly understand what 12,000 calories-a-day means, watch this video where one man gives it a try.
- Healthy Breakfast. Learn how to make a healthy, quick breakfast that will help you build muscle or burn fat.
- Mini Post Workout Meals. These healthy meals feature plenty of carbs and protein and will enhance your workout.
- Nutrition Tips – Timing Meals Around Workouts. Find out the best time to eat when it comes to timing around workouts.
- Muscle Building Nutrition – Part 1A. Learn how to eat healthily while building muscle and burning fat with this presentation from Lee Hayward.
- Muscle Building Nutrition Program – Part 2. Lee Hayward continues his presentation here with ideas on ways to build healthy eating plans into busy schedules.
- 5 Minute Perfect Zone Diet Meal. Try this fast meal for breakfast or any time you need a quick snack or meal on the go that works well your fitness program.
As Michael Pollan says, we should "eat food. Not too much. Mostly plants." This is a good general rule to live and eat by, but there are so many more nuggets of wisdom you can use. Here we’ll take a look at 100 rules that can help you keep a healthy, doctor-approved diet.
Follow these rules to keep variety in your diet.
- Eat your colors: In order to get as many different phytochemicals as possible, you’ll need to eat different colored vegetables and other foods.
- Variety is the spice of life: Mix things up, and be sure to eat a lot of different foods so that you can get a variety of nutrients from your diet.
- Eat from different cultures: Eat Mediterranean, Italian, Chinese, and more.
- Three food rule: Every time you eat, have a single portion from three different food groups, one of them protein.
- Try it, you’ll like it: Take a small taste to find out how you really feel about a food without lots of pressure.
- Love herbs and spices: You can add flavor without sugar or salt by using herbs and spices.
These rules will help you when you’re out food shopping.
- Shop for health: Remember that if you buy it, you’re going to end up eating it.
- Stop off at a farmer’s market or fruit stand: Even if you don’t have specific purchases in mind, shopping in a healthy food environment can make you more focused on eating what you should.
- Plan ahead: Go to the grocery store armed with a game plan to get the most healthy food for your money.
- Shop the perimeter of your supermarket: Fresh food is on the outside, manufactured food tends to be toward the middle.
- Make a realistic food budget: Get smart about the money you spend on food.
What to eat
Learn which foods and food groups to stick with in these rules.
- Eat your greens: Greens and vegetables will help give you the health that you need.
- Enjoy oily fish: Fish like salmon and mackerel are full of excellent omega-3 fatty acids.
- Drink your milk: Give yourself the milk you need, and your kids two to three servings of dairy per day.
- Eat wild foods: Berries, fish, and other food you can find in nature is often good for you. Just be sure to research and make sure what you’ve found is safe to eat.
- Focus on whole grains: When eating breads and pastas, make sure what you’re eating is made of whole grains.
- Eat in two food groups-things that move, and things that grow: If it’s not a plant or an animal, don’t eat it.
- Eat food that doesn’t have an ingredient label: Fruits, vegetables, and other whole foods don’t often have ingredient labels.
- Eat food your great grandmother would recognize: If your great grandmother would have no idea what it is you’re about to eat, skip it.
Foods to avoid
These rules will tell you which foods to stay far away from.
- Reduce the amount of meat you eat: You can reduce the meat in your meal by adding beans.
- Don’t eat anything you can’t buy yourself: If you can’t buy the ingredients that go in your food, you shouldn’t eat it.
- If man made it, don’t eat it: Jack Lalanne’s advice is great for avoiding manufactured foods.
- Don’t eat anything with more than five ingredients: Eating foods closer to their natural state ensures that you get more nutrients.
- Avoid food that makes health claims: Everyone already knows real food is healthy-it’s when packages and pushers have to explain what a food can do for you that you need to be worried.
- Don’t eat anything you wouldn’t want to "be": Remember that you are what you eat — do you want to be a fast food burger?
- Don’t eat plastic food: Focus on real food instead.
- Avoid manufactured foods: Anything prepackaged is probably full of too much sugar, salt, and fat.
- Don’t eat any ingredients you can’t pronounce: If you’re eating food that only a chemist recognizes, something is wrong.
- Stay away from food with celebrity endorsements: Food that needs to be endorsed generally isn’t good to eat.
- Eat nothing containing corn syrup: Medical professionals agree that foods containing corn syrup is generally not nutritious.
Eat realistic portions with the help of these healthy food rules.
- Eat on a salad plate: Using a smaller plate will trick your mind into thinking that you’re eating more than you really are.
- Eat until you are four-fifths full: This Japanese saying advises you to stop eating before you’re truly full.
- Fill your plate with 3/4 vegetables: Make vegetables a main focus, rather than a side.
- Your eyes are bigger than your stomach: Don’t allow yourself to take more food than you can comfortably eat.
- Eat a teaspoon at a time: Eat more slowly by only putting a teaspoon of food or less in your mouth at once.
- Practice moderation: Everything is good in moderation.
- Use a salad fork: You’ll take tinier bites and feel more satisfied by using a smaller fork.
- Fill your belly with food, air, and water: The prophet Muhammad recommended a belly with 1/3 food, 1/3 drink, and 1/3 air.
- Balance your plate: Half of your plate should be crunchy vegetables, 1/4 starchy vegetables, and 1/4 protein.
Following these rules will help you improve the quality of the food you eat.
- It’s not food if it comes to you through the window of a car: Don’t count fast food as real food.
- Don’t eat at any restaurant of which there is more than just one: Stick with local, independent establishments to get better quality food.
- Don’t buy food in a gas station: Gas stations are not known for their high quality food.
- If a bug won’t eat it, neither should you: Eat food that is attractive to bugs, just be sure to keep them away from it!
Develop good eating habits by following these food rules developed by experts.
- Eat only at the table: Don’t eat standing up, snack while you prepare food, or eat after your meal is over.
- Eat when you’re hungry: You don’t have to eat at the time deemed as lunch time or dinner time: eat when you’re hungry.
- Read the fine print: Check out the ingredients, nutrition facts, and other small details to learn what you’re really eating.
- The 20 minute rule: Make your food last at least 20 minutes, and even if you can’t wait at least 20 minutes before going back for seconds.
- Eat well 90% of the time: Allow yourself a few vices like dark chocolate and good beer.
- Eat breakfast: A good breakfast is insurance to help you avoid overeating later in the day.
- Savor every bite: Slow down, and enjoy the things that really satisfy you.
- Don’t eat too late: Eating too much before bed can interfere with good sleep habits.
- Avoid eating while reading or watching TV: Be conscious of what you’re eating — eat without distractions.
- Don’t eat in the car: Not only is it dangerous, you’re also likely to not pay good attention to what you’re eating. Eat breakfast like a king: Your body can process large meals better earlier in the day, rather than at night, so don’t be afraid to eat a big breakfast.
- Empty your mouth before filling your fork or spoon: Promote good digestion and slower eating by clearing your mouth before every new bite.
- Don’t eat when you’re bored: Eating when you’re bored can lead to overeating.
- Chew your food: Break down your food by chewing each mouthful 20-25 times.
These rules will help you make your home cooking healthy.
- Keep fruit handy: Leave out a bowl of fruit on your table, counter, or in the refrigerator.
- Put vegetables in your pasta and lasagne: Sneak vegetables into your pasta and lasagne for chunkiness and better nutrition.
- Plan your recipes: Know what you’re going to eat on Thursday night before Thursday night comes around, and you can better govern what you end up eating.
- Grow your own food: Start a vegetable, fruit, and herb garden to eat healthy at home.
- Make fruit accessible: Cut up fruit and refrigerate it so it will be easy to pick up later.
- Prepare salad as your main dish: Make your main dish salad every now and then.
- Freeze your food: Create soups, casseroles, meat, and other freezable foods in bulk, so you’ll always have an easy meal ready to go.
- Get canned, frozen, and dried fruits: In addition to fresh fruit, you can stock up with dried, frozen, and canned fruit that will last longer.
- Stock up on frozen vegetables: Use frozen vegetables that won’t go bad, and are easy to prepare in the mircrowave.
- Use your crockpot: With a crockpot, you’ll be able to fill your dinner full of vegetables and simmer all day.
- Eat a green salad with dinner every night: Get dinner started right by eating a salad packed with vegetables.
- Eat vegetables that are easy to prepare: Get baby carrots, grape tomatoes, and salad greens, so you’re more likely to eat them.
- Make good use of condiments: Parsley, cilantro, mint, mustard, and other condiments are a great way to add flavor and nutrients.
- Make vegetables the main dish: Make stir fry or soup to put veggies first.
Get proper nutrition with the help of these rules.
- A snack is not the same thing as a treat: Remember that even if you’re just snacking, you don’t need to eat junk.
- Get equal amounts fat and protein: Make sure you’re getting enough protein by matching it to fat.
- Eat food that can rot: Avoid eating too many preservatives-eat food that is subject to rotting. Just make sure you eat it before it gets there!
Eat well even away from home by following these rules.
- Pay attention to preparation: Get steamed, grilled, or broiled dishes instead of sauteed or fried ones.
- Take food with you wherever you go: Stash a banana or other portable healthy food, and you won’t be tempted to eat unhealthy food when you’re on the go.
- Spend more: Generally, more expensive restaurants serve food that’s healthier for you, so when you go out, visit a higher quality restaurant.
- Get a doggy bag: Instead of cleaning your plate, bring some food home for later.
- Substitute vegetables: Get extra vegetables instead of rice or potatoes.
- Only make one request: Don’t switch things up so much that you drive the chef and waitstaff crazy.
- Order drinks without added sugars: Get water, milk, or unsweetened tea.
- Visit ethnic restaurants: You can often find excellent food at a great price by visiting Cuban, Greek, Irish and other ethnic restaurants.
- Split your entree: Eat less and save more money by sharing your entree with someone else.
- Ask for whole wheat bread: When you order a sandwich, ask for whole wheat bread.
- Decide on your splurge: Allow yourself the bread basket, cocktails, or dessert, but not all three.
- Order a salad first: Start your meal with a salad full of vegetables, and you’ll better control your portions and nutrition.
- Order your least favorite cocktail: You’ll be less likely to go overboard if you’re drinking something that goes down less easy than your favorite.
These sustainability rules will help you ensure that your food isn’t just good for you-it’s good for the planet and your community.
- Eat locally: Practice a 100 mile diet to get the freshest, most Earth-friendly food.
- Tie off the sack before it’s full: By stopping before you’re full, you’ll make sure that you don’t have a bursting belly.
- Buy in season: Eat food that’s currently being grown in season, and you’ll have fresher, more environmentally in-tune meals.
- Buy organic: Get more nutrients out of your food by buying organic.
- Buy animal products from humane farms: Know that the meat and animal products you’re eating are humane by purchasing them from farms with humane standards.
Stay safe by following these rules.
- Keep non-food items out of the kitchen: Books, backpacks, and shopping bags should stay out of the kitchen.
- Never eat sushi from a convenience store: Convenience stores are not known for their stringent health standards, so avoid eating raw foods from them.
- Wash food surfaces with hot soapy water: You should wash cutting boards, counter tops, dishes, and utensils when preparing food, and in between different food items.
- Keep your food separate: Separate raw, cooked, and ready to eat foods to avoid contamination.
- Use paper towels to clean surfaces: Although it’s wasteful, using a new paper towel to clean surfaces is the easiest way to avoid contamination.
Rules to break
These are rules you’ve probably heard before, but should seriously consider breaking.
- Clean your plate: Eat what you need to, not what’s put in front of you.
- Five second rule: It’s been proven that five seconds is more than enough time for food to become contaminated.
- No snacking: Snacks can be great, especially when they are fruit, vegetables, and other healthy foods.
- No dessert until you finish your vegetables: Don’t use dessert or any other food as a reward or punishment.