The Healthy Living Diet

This healthy eating diet is not designed specifically for losing weight, but chances are if you follow it, you will enjoy healthy weight loss while developing lifelong healthy eating habits.

The following pyramid is adapted from the Harvard School of Public Health. It is closely aligned with the healthy living diet outlined below.

Healthy Living Diet Tips

Follow the 80-20 Rule.

On the healthy living diet at least 80% of your calories come from wholesome healthy foods. If you want to eat healthy foods, heed the words of Jack LaLane:

"If God didn't make it, don't eat it."

In today's world with food production the way it is, and temptation in every aisle, it may not be possible or even desirable to follow that advice to a "t".

The 80-20 rule takes the edge off temptation and guilt, while still providing a nutritious diet. You can indulge your "junk food tooth" for a total of 20% of your desired calorie intake. That means if your goal is to eat 1800 calories a day, up to 360 calories can come from processed foods. This includes beverages.

Establishing healthy eating habits such as this makes it easy to stick with the healthy living diet.

Choose superfoods daily.

When you eat healthy foods, you will naturally choose superfoods. Enjoy variety of foods from the top 10 superfoods list to enjoy at each meal. These include fruits and vegetables in a rainbow of colors, quality protein foods, and healthy fats.

Eat high-fiber complex carbohydrate foods.

Enjoy whole fruits, vegetables, beans, and whole grains. Complex carbohydrates are absorbed slowly by the body so there’s less effect on insulin and blood sugar.

Much of the fiber is in the skin, so eat that if appropriate. Fiber supports the workings of your gastro-intestinal tract, supports elimination, and absorbs toxins.

Whole fruit is healthier than over-processed juice which has little value. These foods are important sources of vitamins, minerals and plant chemicals that are needed for good health.

Favor vegetables with a complement of beans and whole grains. Eventually carbohydrates (except fiber) turn to sugar so don't overdo, especially the grains and fruit. Eat as many cooked or raw green vegetables as you like.

In truth, humans probably ate very few carbohydrates in their hunting and gathering days. In summer, when fruits and berries were available, the sugar was quickly burned off by lots of activity. The same principle is useful today. Active people can consume more carbohydrates without storing them as fat. Sedentary people need much less.

Eat healthy foods in a rainbow of colors.

The color of the food indicates some of the nutrients it contains.

For example, orange foods are a rich source of beta-carotene. Purple foods contain resveratol and lutein. Dark green foods contain a lot of chlorophyll. Red tomatoes, especially when cooked, are a rich source of cancer-fighting lycopene. Aim for five to nine servings a day.

Include quality protein with every meal or snack.

Protein slows the sugar rush and is vital for tissue building and repair. The body cannot store protein, so you need to supply it during the day. Protein needs vary. The average 150 pound adult needs about 55 grams per day.

An ounce of meat or a large egg provides approximately 7 grams. Nuts, legumes and dairy products are also good sources of protein.

Excess protein is excreted so there's no benefit to consuming too much and it puts a strain on the kidneys. If you eat raw meat, experts suggest that you freeze it for at least 14 days to kill any parasites.

Eat healthy oils.

All natural fats, including saturated fats in moderation, are necessary for good health. Nuts, olives, fatty fish and lean meats provide a full complement of healthy oils needed for good health. Fats also keep you full longer, therefore promoting healthy weight loss. Just don't overdo. Approximately 30% of your calories should come from fat.

When purchasing oils, choose cold-pressed or expeller-pressed oils. Others are heated at high temperatures and then deodorized to cover the rancid odor.

If you use flaxseed oil, be sure to keep it refrigerated as it can go rancid within 20 minutes of being left out. It's probably safer to grind the seeds and use them immediately. Or freeze for later use. This way, you get all the benefits of the seeds, including the soluble fiber.

Choose a variety of foods on the healthy living diet.

Don't assume that a vitamin pill will supply you the high quality nutrients that real food will. Real food contains many nutrients and compounds that supplements don't supply.

Drink alcohol in moderation.

If you drink alcohol, limit yourself to two drinks for men and one for women.

Red wines contain resveratol. Dark beers brewed with hops contain B vitamins. Drink some extra water since alcohol is dehydrating and toxic to the brain and liver. Any amount of alcohol greatly increases the risk of breast cancer in susceptible women so if this is a concern for you, it is best to avoid alcohol altogether. The risks outweigh any health benefits.

Enjoy healthy snacks.

Eat every few hours to keep your blood sugar steady and to quell the urge to reach for junk food. Snack time is a great opportunity to give your body an extra burst of protein and nutrients.

Some healthy snacks include a piece of fruit and some nuts, whole grain crackers and cheese, trail mix or vegetable sticks with hummus.

Choose supplements wisely.

When you eat healthy foods often and follow the suggestions in the healthy living diet, you won't need to take too many supplements.

If you do not get enough sun exposure, you will probably benefit from supplementing with Vitamin D. The average adult needs about 4000 I.U. daily for maintenance. If you supplement vitamin D, be sure to have periodic blood tests to check your levels and adjust amounts accordingly.

Another good supplement is Omega 3 fatty acids. This is especially important if you don't eat fatty fish. Mackerel, sardines, herring, tuna and wild-caught salmon are good sources. If these foods aren't for you, then consider adding fish or krill oil to your diet.

Green food drinks have also become popular and can help close the gap if you don't eat enough vegetables.

Diet sensibly.

Visit Healthy Dietpedia for free healthy diet and weight loss plans. Explore the best healthy diet collection that includes most effective weight loss diets, healthy eating plans and other healthy lifestyle tips.

The healthy living diet encourages you to eat healthy food and practice healthy eating habits. Following the guidelines of the healthy living diet, as well as the other principles of healthy eating and living will promote a lifetime of holistic health and healing.

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