Holistic Health-Diet and Nutrition

Holistic Health looks into all aspects of individuals which include psychological, physical and social needs that are assessed and how each of these components affect one another. Therefore, if you are a believer of holistic health and treatment one may see the importance in individuals having some knowledge about proper diet and nutrition.   Here a few Dietary Guidelines to follow that I share with my students.

Make sure you have adequate Nutrients within Calorie Needs

Make sure you consume a variety of nutrient dense foods and beverages amongst the basic food groups.  These food groups include Grains, Vegetables, Fruits, Milk, and Meat and Beans.

Weight Management

To maintain body weight in a healthy range, make sure you balance your calories from foods and beverages you use and consume.  To prevent weight gain make small decreases in food and beverage calories and increase physical activity.

Physical Activity is a “MUST”

Participate in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.  Physical activity should include cardiovascular exercise, stretching exercises, resistance exercise and calisthenics.

Food Groups to Encourage

Consume an adequate amount of fruits and vegetables. Two cups of vegetables per day are recommended for a reference, 2000 calorie intake.  You should also have 3 oz. or more of whole-grain products and 3cups of low-fat milk, or any equivalent product such as low-fat yogurts and cheeses.   It is also recommended that you choose a variety of fruits and vegetables in particular from all five groups (dark green, orange, legumes, starchy vegetables and all other vegetables)

Fats

Obtain healthy fats from fish, nuts and vegetable oils.

Carbohydrates

Choose fiber-rich fruits, vegetables and whole grains. And prepare foods with little salt.

Alcoholic Beverages

Alcoholic beverages should be done in moderation and sensibly.  The guidelines are defined as one drink per day for women and two drinks per day for men. One drink is defined as 12 oz. of beer, or 5 ounces of wine or 1.5 oz. of hard liquor.

Food Safety

When preparing food make sure you wash your hands and clean all surfaces.  Store foods and cook foods safely and appropriately.

Since I’ve been teaching I’ve used these guidelines for Diet and Nutrition and notice quite a difference in my mental, physical and spiritual health.  Be a better you! Please give it a try for the New Year!

JW