The Facts for Healthy Eating – Take action

The Facts for Healthy Eating – Take action

There is huge amount of knowledge about food plans and nutrition guides in the world. For nutrition coaches or even doctors are having a trouble to follow which would be the best recommendations for the customer. Nutrition has a huge effect on human health, so it is important to have personal tips what is best for you.

All of us who are working around health industry are worried about bloods glucose percentage, obesity, diabetes and other health problems, or at least I am. These are the facts for healthy eating!

Colorful like a rainbow

Food should taste good but it should look colorful too. It is no secret that eating food with different colors can help you with your weight loss. The benefits with these kinds of foods can strengthen your immune system, having a healthier heart and avoid problems with your skin.

  • Green: Green color tells you that it is full of iron and will improve your health and the bones. These are high in vitamin A, vitamin K, potassium and calcium.
  • Purple and blue: Food for your brain! These are the colors you should eat, if you are forgetting things,. These dark guys have a huge benefit with their anti-aging properties!
  • Red: Amazing lycopene! Have you ever heard about that? You can get it from tomatoes, red grapefruits and watermelon. It is well-known for promote prostate and also breast health.
  • White: These white fellows are fighting back against bacterias and Healthy colorful foodviruses. Good white foods are for example onions, mushrooms, cauliflower.
  • Yellow and orange: Yellow produce can boost your skin’s elasticity. Orange food in other hand contains beta-carotine which can help good eye health. These both colors also strenghten your bones and teeth.

So my tip for you is to make it look as colorful as you can and your food plate is going to look like a rainbow!

Processed vs. real food

So what this processed food really means? Most of the food is processed even in some way but the difference is that they are done by mechanical processing or chemical processing. Dissimilarity of those two things are that if there is added some chemical ingredients or not. It isn’t good for your health if it’s processed by chemically.

Sugar has become a new cigarette. Your body doesn’t need any carbs from added sugar. It is good to keep in mind that 4 grams of sugar means 1 teaspoon. There is a huge difference to eat foods where is added sugar or occur naturally in foods like fruits. According to American Health Association (AHA), the maximum added sugar intake should be:

  • For women: 100 calories per day (6 teaspoons or 25 grams)
    Teaspoon 4g sugar
  • For men: 150 calories per day (9 teaspoons or 37.5 grams)


Many times salt is over used in over-processed foods too. If you are eating too much salt it can make your kidneys hold on to more water than needed. It can raise your blood-pressure and put strain on your heart, kidneys, brain and arteries.

Fast food is really over processed food. Yes it is normally quite cheap but it isn’t good for your body. It is highly addictive food and that’s why many people just can’t stop eating junk food.

When we replace real foods like fruit, vegetables, fish and meat with processed foods, we boost our risk of low health and illness.

Processed food isn’t key to our health, real food is. Period.

Do you get enough fiber?

Fiber is highly important to your body. It doesn’t digest in stomach so it ends up in your colon, where it feeds friendly gut bacteria, leading to many health benefits. If you desire to promote your weight loss, lower blood sugar or fight against then fiber is your friend!

Daily amount should be around 25 grams for women and 38 grams for men. Although, most people are only eating about half of that or even less.

Increasing your fiber intake is luckily pretty easy. Just increase foods in your diet which have a high percentage of fiber per weight. Here is few high fiber foods:
Almond high fiber food

  • Oats (10,%)
  • Chia seeds (34,4%)
  • Almonds (12,5%)
  • Chickpeas (7,6%)
  • Split peas (8,3%)
  • Avocado (6,7%)
  • Popcorn (14,5%)
  • Dark chocolate (10,9%)


Don’t get rid of all fats in your nutrition, we actually need them to survive. There are good kinds of fat but there is also bad kinds of fat. How to know what to eat then? Let me open this up a little.

Bad fats: These are two types of fat called trans-fats and saturated fat which are raising your LDL-cholesterol or better known as a “bad-cholesterol”.

  • Saturated fats – Use these scantily: Most of them are animal fats. These are found in dairy products and high-fat meats. Eating too much of these you can increase blood cholesterol and heart disease risks.
  • Trans fats – Avoid these! : This kind of fats are linked to an increased risk for inflammation, which can cause damaging health effects that may include diabetes, heart disease and stroke


They are clogging your arteries and make your more likely to get a heart disease. Most of these kinds of fats are solid in the room temperature such as margarine, butter and beef and pork fat. Also you can find trans-fats in fried foods, baked goods and processed snack food.

Good fats: These are more “heart-healthy” options for you. These tend to be most likely liquid when they are in room temperature.

  • Monounsaturated fats can improve your blood cholestrol level and reduce your risk of cardiovascular disease. You can get this kind of fats from nuts, vegetable oils, peanut butter, almond butter and avocado.
  • Polyunsaturated fats are essentials to your body because it can’t make them and needs them from nutrition. These are helping you to decrease your risk of heart disease by lowering blood cholesterol levels.


Healthier fats are really important part in your diet. Although be cautious how many calories you are taking in,if you are trying to lose some extra weight. Fats should account for 20 to 35 percent of your daily calories. Eating monosaturated and polyunsaturated fats will help your heart and improve quality of your life.

Take action for your health!Healthy Eating with fruits

Now you know all of these great facts about nutrition. Take a good look about your eating habits and consider if they need some changes.

I hope you got some good tips for your healthy eating!

For your healthy foodies,


Founder of Miracle Workouts

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8 thoughts on “The Facts for Healthy Eating – Take action

  1. Great article! Lots of good information on this page. You managed to layout a solid foundation for healthy eating all in one post. We can live without exercise but we cant live with out eating so we should take in things that benefit us the most.

    1. You are absolutely right! Just alone by eating healthy you can achieve a lot! Have a great day and have a wise nutritional choices 🙂

  2. Couldn’t agree with you more Mira! I work out and try to eat healthy most of the time. One thing I would add to the list is protein. And I don’t mean eat a ton of protein like every fitness mag and site suggests. I mean eat enough of it compared to your needs and replace red meat and processed sources with vegetable proteins, fish and poultry. Their better for the environment as well.

    Sugar is definitely my weakness. I can’t resist it, especially if I eat a little. Can’t leave a bag of candy until it’s completely empty :).

    My reasoning is that it’s not that bad for your health if you use most of it as fuel for exercise. After all the adverse effects of sugar are caused by high blood sugar, insulin resistance and fat tissue build up which are all connected to excess energy. if your muscles use and store the sugar as glycogen I doubt it’s that bad to eat some candy couple times a week!

    I liked your content. Keep up the good work!

    1. Thanks for your great comment! Yep, the protein could be on the list including of many other things. It is quite hard to pick just few things in the post 🙂 I told a little bit about protein in my earlier post so I left that from this post. You can find it here.

      Sugar is also my weakness! I have to admit that I have an Advent calendar and I’ll have one small piece of chocolate everyday, yay!

      I have the same perspective towards food. It doesn’t matter if you have a cheat meal every now and then if you use it in your exercises and not gain more weight because of that. We live here once, so why not enjoy it with small amount of treats 😉

  3. I really enjoyed reading your informative article on the best types of foods you should eat in order to better your health, and I am in complete agreement with you….your recommendations are excellent, and is a wonderful guide for anyone who is interested in improving their health and well being. Thanks for sharing.

  4. Mira – Enjoyed your post, very informative, I learned a lot. Love the colorful rainbow…thanks for breaking it down and a good way to remember!

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