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8 Steps On How To Heal Your Body Through Healthy Eating

Step 1

Prevent illness by keeping the immune system in peak condition. Eating a wide variety of foods will provide needed calories, proteins, carbohydrates, fats, minerals and vitamins. Ensure balanced nutrient intake by creating a personalized eating plan using the U.S. Department of Agriculture's food pyramid as a guideline.

Step 2

Protect the body with antioxidants. Health problems related to nutrition begin within cells. Dietary antioxidants, such as vitamins C and E and beta carotene, prevent or repair cell damage. Blueberries, blackberries, raspberries and strawberries are high in antioxidants, as are red kidney beans, apples, pecans, plums and cooked russet potatoes.

Step 3

Fortify the body with phytochemicals found in plants. Although non-nutritive, they play an important role in health. Besides imparting taste, color and aroma to food, thousands of phytochemicals influence various actions in the body. For instance, they protect cells, mimic hormone activity, affect enzyme production and prevent blood clots. Eat a wide variety of fruits and vegetables every day to take advantage of phytochemical healing properties.

Step 4

Manage and prevent cancer. In addition to increasing the intake of fruits and vegetables, antioxidants, vitamins A and C, whole grains and legumes, reduce the intake of dietary fat, nitrosamines produced by high-temperature frying, and pickled or fermented foods. Lose weight if necessary.

Step 5

Eat a heart-healthy diet based on whole, unprocessed foods to lower high blood pressure and reduce the risk of heart attack and stroke. Reduce dietary cholesterol to less than 300 mg per day, and reduce saturated fat to less than 10 percent of total fat. Avoid trans fat, and increase monounsaturated fat. Decrease calories and increase physical activity to achieve waist circumference of less than 40 inches for males and less than 35 inches for females.

Step 6

Manage diabetes by healthy eating and glucose control. Near-normal blood glucose levels help people with diabetes feel better and reduce or prevent complications. Balance food, especially carbohydrates, with physical activities and the insulin the body makes or receives by injection.

Step 7

Drink water. Water is important for health and healing. Take water breaks, drink water with meals, keep a bottle of water handy and drink water before, during and after being active. Without adequate hydration, a person may appear tired, weak, ill and confused, and his body may be unable to digest and use food, get rid of waste or perform important metabolic processes. Six to eight glasses of water a day is recommended.

Step 8

Taste, savor, and enjoy healthful food in appropriate portion sizes. Take time to sit down to family meals.

True To The Bone!

RicHteR