Healthy Nutrition Bullets
Tips To Help You Eat Nutritiously
Food recommendations you'll find here:
  • Burning off excess fat by eating right
  • Identifying good and bad foods
  • Using water for your body's health
  • More dieting tips
Burning Off Excess Fat For Better Health:
  • Muscle burns fat: one pound (0.45Kg) of muscle burns 30–90 calories per day at rest. In contrast one pound of fatty tissue burns 2–4 calories per day. You want more muscle, not only for healthy bone structure and strength, but to help maintain a lean body.
  • The only way to lose fat is to take in less calories than you need, forcing your body to tap into the fat reserves. Find out how many calories are in the food portions you eat. If you don't lose fat you need to eat slightly less calories and/or increase caloric expenditure (via exercise). There's likely to be some trial and error as you learn how many calories you need for an energy deficit. You'll never lose fat unless this rule is enforced.
  • Successful fat loss includes strategies to cope with difficult situations (family get-togethers, going out to eat). Eating fast food? A grilled chicken sandwich is OK. Fries and large coke, definitely NOT! Get fruit if available and water.
  • You've heard it before, but I'll say it again: you must limit late night eating before going to bed. Calories eaten late at night are more likely to be converted to fat. If that same amount of calories are eaten early in the day for breakfast, they have a better chance of being used as a direct source of energy and not being stored as fat.
  • Here's a trick: feel hungry? That's good. Means you're doing something right. Sometimes a little hunger can be desirable. Your body will tap into the fat reserves when you feel a little hunger. Don't confuse a mild hunger with serious hunger as when you get the shakes because of a severe drop in blood sugar or stomach nausea.
Healthy Food Nutrition:
  • Buffalo meat is rich source of omega-3 fatty acids (good fat).
  • The vast majority of wild meats are healthy. If you want help in locating local sources for wild meats, go to and click on the appropriate state to get a listing of sources. You may also check on sources that will ship meats to you.
  • If possible get meat from grass fed animals (organic naturally raised animals are best). The omega-6 to omega-3 balance is closer to a 1:1 ratio which is much more natural and healthy.
  • Macadamia nuts help increase levels of acetylcholine. Acetylcholine is a body chemical that acts as a neurotransmitter in the peripheral nervous system (PNS) and central nervous system (CNS). Why would you care? Your brain uses acetylcholine to send signals to your skeletal muscles for movement of your hands, feet and other parts requiring voluntary muscle movements.
  • Blueberries are a superfood for the brain and rich in anti-oxidants.
  • Juices containing green vegetables and/or green fruits alkalize the body so that you will have a healthy balance of acids and alkalines. Use juices that are freshly extracted (juiced using juicer appliance). If you are not able to make your own juice, be sure to get 100% organic "not from concentrate" juice. The cheap juices generally have high fructose corn syrup (HFCS) added defeating the purpose of healthful eating. If money is tight, at least stay with 100% natural (no HFCS) which is a step or 2 down from 100% organic.
  • Figs are a great post-workout food because they contain lots of certain healthful minerals for replenishment to the body.
  • Yams, a healthful plant source, are rich in beta-carotene and help satiate a sweet tooth naturally. They are also a much better alternative to regular potatoes when eaten cooked without the usual loads of sugar, butter and/or marshmallows.
  • If you want a guide book on healthy foods, see the book
    "The 150 Healthiest Foods on Earth" by Jonny Bowden.
  • Buy foods from farmer's markets when possible. Foods grown locally usually are fresher and hopefully contain more nutrients than what comes from big agricultural corporations.
  • Some clean foods are (where possible attempt to get 100% organic or at least 100% natural):
    • apples
    • avocados
    • bananas
    • beans (black beans, kidney beans, red beans, lentils)
    • beef (lean cuts)
    • broccoli
    • carrots
    • chicken breast
    • cottage cheese
    • Fiber One cereal
    • fish (cod, salmon fillets, tuna fillets, tilapia)
    • flaxseed oil
    • grapes (especially red grapes)
    • grapefruits
    • nectarines
    • nuts (almonds, walnuts)
    • olive oil (extra-virgin)
    • oranges
    • onions
    • peaches
    • peanut butter (must get "natural" product—NO hydrogenated
      vegetable oil)
    • peas (chick peas,
      black-eyed peas)
    • potatoes (in limited quantities)
    • rice (brown rice, wild rice)
    • spinach
    • tomatoes
    • whole wheat pasta
    • yams
Bad Foods:
  • If the food product has the ingredient "HFCS" (also may be labeled "high fructose corn syrup") avoid it. The fructose in HFCS isn't usable directly for cell metabolism and most of it gets converted to glycogen and then to fat. HFCS will enable you to gain fat more easily.
  • Nearly all breakfast cereals are to be avoided and that means nearly all the so-called healthy varieties are included. They usually have lots of calories, sugar, refined flour, can have HFCS or corn syrup, have little protein, and not much fiber content. Nearly all are heavily processed and contain very little of the original nutrient content. Only "old fashioned" oatmeal cereal is healthful — no instant oatmeal garbage since it has been processed. If you stick to this rule, you'll have success.
  • Don't eat food that comes in a box with few exceptions. Food in a box wrapped in a plastic bag is usually very processed and much of the time does have junk added.
Water Intake:
  • Inadequate water intake causing dehydration degrades the central nervous system (CNS) function and significantly decreases exercise performance during heavy lifting (for example: sets of heavy squats for legs).
  • It's very important to stay hydrated. To get the recommended water intake, use this formula: your bodyweight in pounds × 60% × 0.0625 (convert resultant pounds to ounces) per day. For example, if you weigh 150 pounds, drink 90 ounces (approx. 2 quarts + 3 cups) of water per day.
Healthy Dieting Tips:
  • It's common for people to compensate for eating badly at one meal by eating less than they need at the next meal. With that plan you sabotage the nutrition balance of two meals instead of just one.
  • People cheat big time with one meal and then give up totally by continuing to eat badly. Instead get back on track by eating correctly the next time around. If you break one dish, do you rationalize breaking all the rest?
  • Cook your own food as often as possible so that you'll have a better idea of the actual ingredients that go into your food.
  • Be open to new natural healthy foods. Never tried kale? Ever put spinach leaves into your salad? There are lots of leafy greens to try. A variety of such foods will enable you to get the necessary trace elements and nutrient balance.
  • Protein powders and supplements can be used. They are especially helpful for people involved in lifting weights for muscle development. It can be difficult to get enough protein to build and maintain muscle fitness and size.
  • Getting too much red meat for its protein can be unhealthy. Look for other sources: beans (high in protein), fish, and chicken. Pork should be minimized.
  • Do NOT eat "egg whites" without the yolk! If you eat the cooked egg white without the counter-balancing effect of the yolk, you won't be able to absorb the nutrients according to Dr. William Campbell Douglas, M.D.. You can eat egg yolks by themselves as they are loaded with nutrients, especially when eaten as raw as possible. It is best to cook the egg white lightly and cook the egg sunny side up with soft yolk. Eating too many egg whites over time can lead to a biotin deficiency.
Author: Curt Dunmire
Author's Link:
About Author: Curt Dunmire is the publisher, director and owner of; an avid researcher within the health and fitness industry, helping people to live healthier happier lives. He is also a Webmaster since 1996 and has served as a full-time CAD drafter at a major corporation in past years.
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Yes, you saw it correctly: there is such a thing as a "good fat." Good fats help your body to burn off the excess bad fats.
HFCS = High Fructose Corn Syrup