If you cannot be an all-out vegetarian and can’t bear the thought of permanently abstaining from meat and other non-veggie foods, at least consider eating at least seven meals a week. Granting that each day there are about three complete meals, in a week that would be equal to 21 meals. When you look at it this way, seven out of 21 meals do not seem too much of a sacrifice. You can start with lesser number if you want, just make sure to gradually increase it over a period and start feeling the advantages of getting direct nutrition from these foods. The vitamins and mineral content of this food group can never be captured by processed products, and can only come as close as half of its nutrition, despite its labels of being healthy. Doing so in your diet, and preferable keeping a dish or two with your usual daily meals, can aid your digestion, help in the flushing of harmful substances and toxins by becoming the most natural detoxification program, and keep you away from illnesses and disorders.

The environment we now live in is not as free from chemicals and pollution as before. To battle it out, being mindful of what we take in inside our body is the best front line of defense that we can give ourselves.

Believe it or not, fat is not tantamount to adding pounds. It has been a misconception among the majority, so they then tend to avoid all the foods they think can make them fat and eliminate the good ones in the process too. There are different types of good fats and bad fats. In your fat free food list, it is healthy to determine which one qualifies as a “can eat” or “cannot eat.”

Fats that should be IN your food list:

1. Foods rich in monosaturated fats such as
   • Almonds and almond butter which are also rich in other nutrients
   • Other highly nutritious nuts such as macadamias, hazelnuts, cashews, pecans and pistachios
   •  Avocados
   • Olive oil and canola oil
2. Polysaturated fats in foods like:

• Fatty types of fish such as tuna and salmon
•  Walnuts, safflower and other types of nuts
•  Corn oils and sunflower oils

Fats that should be OUT of your food list (or should be at a regulated amount only):

1. Saturated fats
   • Animal products such as pork, beef, chicken, and other dairy products such as butter
2. Trans fats

•     Fast foods are the usual sites for meals containing high amount of trans fats
•      Commercially baked products
•      These two contain trans fats due to the hydrogenated and partially hydrogenated types of oils

1. Cholesterol

•        Egg yolks
•        Meat
•        Some types of shellfish
•        Dairy products

Keep in mind to not easily fall for foods labeled as fat free. They may be lesser in fat, but taking a look at the nutritional content can reveal a high quality content. What is important when considering a diet plan is to make sure that you are doing it the safe and proper way. 

Getting a good nutrition is important for any age, and that is because diseases and illnesses do not choose a time to attack, except when the body is already weak. Keeping your body healthy is a good line of defense against them, so what should you remember?

First is to avoid too much cholesterol and unhealthy fat in your meals. These are known causes of clogging in the arteries and result to heart failures as well as different circulatory complications. Take the skin off in poultry and opt for lean meat instead. Replace whole milk with a low fat one and decrease consumption of cheese, lard, butter, egg yolks, and fat rich desserts and pastries.

Next is to remember the 3 B’s of cooking. Instead of frying, which would use oil, better bake, boil, or broil your food. If frying is the only option, use canola or olive oil instead.

Third reminder in proper nutrition is to reduce salt and sodium intake due to its ability to help increase blood pressure and the risks of heart attack. Instead of using salt as much as possible, use herbs and spices to make the flavor of your dishes better.

Fourth is to avoid eating in fast foods and manufactured products as a replacement of real dishes. Getting the nutrients straight from the source is the best way to get proper nutrition.

Proper nutrition is not just about following a fad or a bandwagon. A lot of people are into getting healthy – and reasonably so – because a good health is the best way to achieve everyday tasks.

Myth number 1: fat free labeling in manufactured food are healthy and good for you. This is certainly not always the case. Every time food manufacturers create products that are free from these fats, they worry that the taste would suffer and become unappealing for its consumers. What they do instead is to add other flavorings and ingredients that turn out to be unhealthy, even after taking off the fat content. Always check the information table regarding the nutritional contents. You might notice that although there is less fat, a higher calorie concentration can be found.

Myth number 2: diet programs can make you loose weight in no time. The way a body reacts with the changes in the daily meals are different from one person to another. Some may work fast in a couple of days while some takes longer – up to a point that it does not work at all. The purpose of a diet is to regulate the nutrition and intake of healthy food, but is not enough to promise you a magic bullet in terms of making your body healthy and even loose weight. Exercise complements the diets, which makes it effective.

Myth number 3: in relation with the first myth, manufactured foods labeled as healthy can replace nutrients from natural sources. The natural composition of the nutrients and vitamins derived from healthy food first hand cannot be replicated by science no matter what the process is. If you are looking for better nutrition, get it directly from foods that contain them instead of relying on the packaging.

Healthy food depends on healthy choices. Never sacrifice the quality of good food over the cost and the advertisments.   

But is a fat free diet really fat free? And will taking it really be good for you? The fact is, food manufacturers may really reduce the fact content in their products, but since the food then tend to become tasteless and unappealing for the consumers, they feel they have no choice but to add other flavorings to supplement the taste – sugar, salt and other ingredients alike. So in the end, it may actually harm your body more than it can do you good.

What then should you understand about these so-called fat free foods? The key is in understanding what type of fat you have to avoid and make sure is not present in your meals. Health experts have found out that just like the misconception for bacteria, there are types of fats that are actually good for you and your body and these are the monounsaturated fats and the polyunsaturated fats. The first type can be found in food such as the healthy canola and olive oils, while the second are the fat content of fishes such as salmon and tuna. Their fat contents are seen as agents of fighting the bad cholesterol, and may reduce the risks of diseases in the circulatory system, especially your heart.

In getting a fat free diet, remember to identify which ones should be included in the list, and which fatty foods should be taken for a healthier body. Best way to do that is cooking using fat free recipes.