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Healthy eating guidelines: our food nutrition chart has all the answers and some surprising facts!

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Following healthy eating tips is a breeze with these tasty healthy recipes!

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Heart healthy diets are vegetarian diets. They have no cholesterol and very little fat. Find out more!

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Find healthy eating guidelines and learn how to prevent heart disease, cancer, and diabetes with heart healthy food choices

healthy eating guidelines



Healthy Eating Guidelines


Links from this page

Nutrition Data Chart
Alkaline Foods For Your Health
Good Carbohydrates Are Essential

If you want to live a longer and healthier life, try to follow healthy eating guidelines to prevent diseases altogether, rather than fighting their symptoms with medicine later!

You can eliminate the root causes of diseases with the right healthy eating tips, and prevent heart disease, diabetes, and certain cancers for good!



Many diseases are directly linked to animal-based diets, and if you read the facts below, you may agree that plant-based foods are the best options for a heart healthy diet, to reduce or prevent high cholesterol, high blood pressure, high blood sugar, excess hormones, and many more symptoms that are typical leading causes for heart disease, cancer, diabetes, and obesity.

By cutting out animal foods and choosing healthy diets, you can do more good for your health than all medications combined. A healthy eating guide can help you prevent or treat the most common fatal diseases we face today, including multiple forms of cancer.


As a certified chef I know a good deal about nutrition and healthy eating tips, so the proof that vegetarian diets surpass all others in disease prevention makes absolute sense.

Fork with vegetables

My family was struck by cancer several times: my mum died of breast cancer and my dad was operated on colon cancer twice. Luckily he fares well now and has a new attitude towards nutrition and healthy eating guidelines. These close encounters with cancer and other diseases caused me to take a closer look at vegetarian diets for ways to fight cancer and prevent heart disease and diabetes wherever possible.


Healthy diets consist of essential nutrients that our body cannot create itself, and therefore has to obtain through food. Plant-based foods are naturally low in saturated fat, have no cholesterol, are high in fiber, and are full of vitamins, minerals, and cancer-fighting antioxidants.

Really healthy eating guidelines recommend vegetarian foods: they have all the essential nutrients and none of the bad ingredients of animal foods!


What Is Wrong With Eating Meat?

For decades, healthy eating tips told us to eat meat in order to get our daily protein, iron, calcium, and B vitamins. It is true that meat contains these nutrients, but unfortunately it also contains dietary cholesterol and large amounts of saturated fats and hormones, that do more harm than good.

On top of that, over 90% of meat in industrialized countries now comes from factory farms, which means the meat is loaded with antibiotics and many chemical substances that the farmed animals ingest with their food.


Animal products are the main source of saturated fat and the only source of bad cholesterol through diet.

Further, meat, fish, dairy, and eggs provide no fiber and lack most essential vitamins.

In the US, most people actually get far more protein than they need on a daily basis, sometimes 2-4 times more! Protein exists in a large variety of grains, legumes, and vegetables. A protein deficiency in any diet is almost unheard of, as long as the diet is varied and balanced. The same applies to calcium and iron, which also appears in many plant foods. The only exception is vitamin B12, which people on certain vegetarian diets may need to supplement.


What is Your Question about Vegetarian Diets?
Healthy eating guidelines, vegetarian, heart healthy diet - are you confused where to start and how to eat healthier? Ask your question here!


Take a look at our nutrition data and the food nutrition chart, which give you an overview and explanation of health nutrition and the vital nutrients that our body needs. Find out in which animal and plant foods they occur, including protein, carbohydrates, and fats. The chart also lists those nutrients that harm us, like cholesterol and saturated fat, and why they have such bad effects on our health.

Further, the vitamins minerals chart shows great sources of antioxidant foods, and which plant food sources contain vitamin D, vitamin B12, calcium, iron, etc.


Prevent Diseases Directly Linked to Animal-based Diets

Prevent Heart Disease


Courtesy of Forks Over Knives:
Drs Colin Campbell and Caldwell Esselstyn show
that it's possible to figh disease with food choices

  • Studies have shown that a low-fat, high-fiber, vegetarian heart healthy diet combined with non-smoking and exercise could actually shrinken the blockage in coronary arteries and lower high cholesterol. So called "heart healthy foods" that include lean meat, dairy, and chicken are much less effective in preventing heart disease, as they just show a slowing of artery hardening, but never reversion (1).
  • Healthy eating to prevent heart disease, like following a vegetarian or vegan diet, can decrease the heart disease risk by 50%. Vegans can virtually prevent heart disease, strokes, and heart attacks altogether, due to their even lower intake of saturated fats (2).
  • Healthy heart

    The four major risk factors for heart disease are high cholesterol, high blood pressure, smoking, and a sedentary lifestyle. High cholesterol and high blood pressure can both be reduced or fully eliminated with healthy eating plans for a vegetarian diet.




You don't need dangerous medications or follow a special diabetes or heart healthy diet. Just start cutting out animal products and you will avoid high cholesterol and most saturated fat. You will have more energy and likely lose weight as well.

Prevent Cancer


The China Study - Dr. Colin Campbell explains how to
prevent cancer and other diseases with healthy eating guidelines

  • Large studies in Europe have shown that vegetarians and vegans have a 40% lower risk to develop cancer compared to meat-eaters (3).
  • Breast and ovarian cancers are receptive to the hormone estrogen, and this level is increased through high fat diets. The typical western diet contains tons of saturated fats consumed through animal products - dairy included.
  • Breast cancer rates appear dramatically lower in countries that don't consume dairy products. See the video above for more information about the China Study by Dr Colin Campbell (4).
  • The colon and prostate cancer risk was found to increase 300-fold through regular meat consumption (5), and it also increases the pancreatic cancer risk.
The current US government's healthy eating guidelines recommend lean meat and fish as healthy food choices, but these are not nearly enough to prevent heart disease or fight high cholesterol.

Prevent Diabetes

  • Healthy apple

    Healthy eating guidelines for diets low in fat and high in fiber can control or prevent non-insulin-dependent diabetes much better, as it allows the insulin to work more effectively (6).
  • While a healthy vegetarian diet may not always fully eliminate the need for insulin in people with type 1 diabetes, it can often reduce the amounts of insulin used (6).
  • Some scientists believe that insulin-dependent diabetes may be caused by an auto-immune reaction to dairy proteins (6). By preventing dairy products, healthy eating diabetes guidelines could lead to better resistance.

 

What Studies Found About Healthy Vegetarian Diets

Many studies show that healthy vegetarian diets have remarkable health benefits and simply eliminate many reasons for diseases, if those healthy eating guidelines are followed.

The primary killers of the western world - heart disease, stroke, and cancer - can be prevented or even reversed and healed with healthy eating tips, vegetarian diets, and heart healthy foods.

  • Studies have shown that vegetarians and vegans can live from six to 10 years longer than meat-eaters (7).
  • The average cholesterol level of a vegan is 133 - compared to 210 for meat-eaters. There are no documented heart attacks in people with cholesterol below 150 (8).
  • As per Dr. Colin Campbell, nutritional researcher at Cornell University: "The vast majority of all cancers, cardiovascular diseases, and other forms of degenerated illness can be prevented simply by adopting a vegetarian diet."
  • The American Dietetic Association states that vegetarians have lower rates of heart disease, high cholesterol, cancer, obesity, and other health problems. They also found that healthy eating and vegetarian diets can be used as diabetes guidelines.
  • Scientists also found that vegetarians have a stronger immune system when compared to meat-eaters, if they eat a good healthy diet.
  • Vegetarians are generally slimmer than their meat-eating counterparts. Vegans weigh on average 20 pounds less than meat-eaters while consuming the same number of calories! The reason is that vegan diets that use heart healthy foods are low in fat and high in fiber.




Other Good Resources for Healthy Eating Guidelines

Learn more about natural eating and healthy eating guidelines at the very informative Beginner's Guide to Natural Living.

Are you suffering from Premenstrual Dysphoric Disorder (PMDD)? This website provides excellent advice on PMDD treatment and prevention, including healthy nutrition options.


What is Your Question about Vegetarian Diets?
Healthy eating guidelines, healthy eating tips, vegetarian, vegan - you see these terms all over this website, but do they tell you enough what you really want to know? Ask your question here!




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Links from this page

Nutrition Data Chart
Alkaline Foods For Your Health
Good Carbohydrates Are Essential


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Sources

(1,5,6,7) - PCRM - Physicians Committee for Responsible Medicine about healthy eating guidelines
(2,3) Elizabeth Somer, "Eating Meat: A Little Doesn't Hurt," WebMD, 1999; Dr Neal Bernard, M.D., The Power of Your Plate, Book Publishing Co.: Summertown, Tenn., 1990)
(4) Dr T.Colin Campbell and Thomas M.Campbell II, "The China Study", Publishing Co.: Benbella Books, Texas, 2006)
(8) Dr Caldwell Esselsteyn in the American Journal of Cardiology






Disclaimer: The information on this website is not intended as medical advice. It is solely based on the experience and information researched and gathered from reputable sources by Ina Mohan. Please consult with your certified healthcare provider to ensure that you can safely follow the healthy eating guidelines provided on this website. Ina Mohan encourages you to research and verify all health and diet information that you receive, particularly from sources that may have a commercial interest in disputing the healing capabilities of the human body with wholesome nutrition.