ʻAʻohe hewa nā meaʻai. ʻOiaʻiʻo, hiki iā lākou ke alakaʻi i ka paʻakikī paʻakikī maikaʻi ināʻoe e hahai pono iā lākou e like me kā lākou i hanaʻia ai. Akā,ʻaʻole ia he manaʻo kēlā me kēlā me kēia meaʻai e ola ai ka maikaʻi, akā, ponoʻoe e hoʻololi i kāu mau meaʻai e kūpono i nā kānāwai o ka meaʻai.
He paʻakikī nā kūlana no ka wā lōʻihi, no laila ua hoʻonāwaliwali ka poʻe nui. ʻO ke kaumaha o kā lākou hana nui i ka lilo e hoʻi mai, a loaʻa iā lākou kahi meaʻai hou, e lilo hou i ka kaumaha, a hoʻopau i luna o ka'āpana kaumaha.
ʻO kēiaʻano o ka make-yo make paha a iʻole paha heʻino no kou olakino. I ka mea liʻiliʻi loa, he mea hoʻonāukiuki a hōʻeha hoʻi.
No ke aha he pilikia? E hāʻawi i ka meaʻai. A, ma kahi o ka hopohopo e pili ana i ke aniani a me kou nui lole, e noʻonoʻo i kāu olakino.
Eia kekahi,ʻo ka noho maikaʻiʻana,ʻaʻole ia he nui ka nui aʻelua aʻo ka nui paha.ʻO ia hoʻi ka maikaʻi o ke kino a me ke aloha. ʻO ia keʻano o ka ikaika a me ka leʻaleʻa i kēlā lā i kēia lā. ʻAʻole hiki i ka paʻakikī ke alakaʻi i kahi ola olakino, manaʻo nui, a he wahi manawa no ka maʻamau maʻamau. E hōʻike iaʻu.
1. Eʻike i kāu mau Mea Ola
ʻO ka hana mua,ʻo kaʻike i nā meaʻai e pono aiʻoe. He mea maʻalahi wale nō,ʻoiaʻiʻo -ʻo ka hoʻopiliʻana i kahiʻai i konaʻano kūlohelohe,ʻoi aku ka maikaʻi iāʻoe.
He nui nā hua a me nā huaʻala a e māʻona i ka makemake no ka laupalapala me ka hoʻonuiʻole i ke kō. E lawelawe iā lākou i loko o kekahi pola me kahi lāʻau o ka puʻuʻoiaʻiʻo iʻole e kūʻai i kahi momona maikaʻi a hoʻomāhuahua i ka momona .
Loaʻa ka nui o nā huaʻai a me nā minela hou i nā meaʻai hou, no laila eʻai i nā'ōmaʻomaʻo'ōmaʻomaʻo, nāʻalani a me nā huaʻulu puame. E hānai iā lākou - aiʻole eʻai iā lākou - no ka mālamaʻana i ka waiwai kūpono . E makaʻala i nā meaʻai a me nā meaʻai momona, hiki ke kiʻekiʻe i nā calories a me nā momona i ponoʻole iāʻoe.
ʻO nā huapalaoaʻai a pau a me nā mea i hoʻomoʻaʻia eʻoi aku ka maikaʻi ma mua o nā mea i hanaʻia me ka palaoa maikaʻi.
Hōʻalo i ka berena keʻokeʻo a me nā noodle no ka mea, ua hanaʻia mai loko mai o ka palaoa i laweʻia mai ka nui o nā meaʻai i ka meaʻai a hoʻonuiʻia ka'enela kānā i kāu koko koko e like me ka sugar mau. E hōʻalo i nā meaʻai'āla a me nā mea kanu. ʻAla maikaʻi ka'ōpala iāʻoe,ʻaʻohe'ōpopo pie.
E kūʻai aku i nā meaʻai momona a hoʻopoinaʻole i ka iʻa. ʻO nā'eleko momona omega-3 i loaʻa i ka iʻa kai anuanu ka mea maʻamau i nā meaʻai o ke Komohana, no laila eʻai i ka iʻa aiʻole ka iʻa 2 aʻekolu paha i kēlā me kēia pule. Pēlā i nā mea kanu. ʻOi aku ka maikaʻi o ka iʻa a me ka moa ma mua o ka'ōhinuʻana, aʻoi aku ka maikaʻi o nā meaʻai e like me ka pipi hānai, bison a me nā meaʻona eʻoi aku ka maikaʻi ma mua o ka pipi momona. Hoʻomākaukauʻia nā meaʻai awakea, nā'īlio wela, ka puaʻa, a me nā kuʻi i nā pilikia o ka maʻi, akā inā makemakeʻoe i kēia mau meaʻai, eʻike i nā hua maikaʻi i kūʻaiʻia i nā hale kūʻai meaʻai laʻau.
E kālepa i ka wai e like me kāu mea inu nui, a pale i ka sodena soda . Ināʻoe e luhi i ka wai maʻalahi, e hoʻohui i kahi'āpana lemon a iʻole ka lime e hoʻoulu i kahi paʻi o ka paʻakai. A iʻole, e hoʻohui i ka waiʻona me ka wai kalapona. Hiki i kekahi mau lāʻau ulu a me ka'ōmole ke hoʻonui i nā pono i kou olakino. Hiki i ke kole ke maikaʻi noʻoe.
2. E nānā i kāu mau mea ola
I ka manawa e aʻo aiʻoe i kahi meaʻai e pono aiʻoe, ponoʻoe e nānā i kāu mau meaʻai eʻai ai.
ʻAʻole hiki ke maʻalahi ka loli, no laila,ʻaʻole maikaʻi ka hapanui o nā meaʻai āu eʻai ai, makemakeʻoe e hana me kāu mau hana i kēia manawa a me nāʻano nohona, no lailaʻaʻoleʻoe e hana i ka hui o nā loli nui i ka manawa hoʻokahi.
E noʻonoʻo i kēia mau nīnau, a laila e heluhelu ma nā'ōlelo kōkua e kōkua iāʻoe eʻai i ke ola maikaʻi:
- Keʻai neiʻoe no ka mea ua'ūpilikiʻiʻoe, hōʻoluʻolu, a hauʻoli paha?
- Makeʻoe i ka mea'ānena i mua o ke TV me ka manaʻoʻoleʻole paha?
- ʻO ka hapa nui o kāuʻai i ka home aiʻole i nā haleʻaina?
- Ehia pinepine e ai ai oe i ka ai wikiwiki?
- Makemakeʻoe e kuke?
- Ehia pinepine kāu kūʻai kūʻai?
- E hōʻaloʻoe i ka kakahiaka a iʻole kaʻaina awakea, a laila e hoʻonui i ka lā ma hope o ka lā?
- Pehea ka nui o nā'āpana eʻai aiʻoe?
- Makemakeʻoe i nā lau leʻaleʻa?
- Heʻai paha kāu e haʻaleleʻole ai?
3. Nń Pahuhopu no Snackers
Ināʻoe eʻai ana i ka naʻau, e mālama i ka meaʻai maʻamau e like me ka'āpīpiʻi, nā'āpana tortilla, ice cream, a me nā lole mai loko mai o ka hale. E kūʻai i nā kīʻaha hauʻoli e like me nā hua, nā huaʻai momona me nā pīpī a hua'ōlelo paha. Inā manaʻo nuiʻoe i ka pono o kahi maʻamau, hele mua a kūʻai i kahi'ālekaleka kiʻekiʻe maikaʻi loa a iʻole kekahi mea like a eʻoluʻolu i ia mea, mai kūʻai wale aku i ka lawe mai i ka home.
He kōkua nā kōkua like no ka poʻe e hauʻoli nei i ka pākeke TV i ka home. Inā makemakeʻoleʻoe e haʻalele i ka momona i ka nānāʻana i kāu mau hōʻike, e mālama i nā meaʻai kalole liʻiliʻi ma ka lima no ka mea he maʻalahi keʻai nui i ka wā i komoʻia e kāu pāʻani punahele, ka pāʻani pīpeʻa, aiʻole ka hōʻikeʻai.
4. No kaʻaiʻana
ʻAʻole hiki i ka maʻalahi ke mālama i ka meaʻai maikaʻi inā eʻai nuiʻoe i nā meaʻai ma nā haleʻai -ʻaʻole paha e like me nā meaʻono e like me ka papaʻi cheeseburger a me ke kalo. Hāʻawi pinepine nā lawelawe i nā'āpana nui o nā meaʻai,ʻoi aku ma mua o ka pono.
Inā hikiʻole iāʻoe ke hoʻopaʻa i kou hoʻoikaika e pili i ka palaoa o kaʻaina, e ho'āʻo i kahi hoʻololi - e kiʻi i kahi mea e makemake aiʻoe, e hui pū me ka saladi a iʻole ke kīʻaha o ka'ōpena, a hoʻokuʻu i ka nui nui. Hiki iāʻoe ke pāʻina i kahiʻai a lawe i ka hapalua o ia mea i ka home. E hiamoe ana no ka meaʻai? ʻO ke kauoha i ka liʻiliʻi i ka nui, hiki paha i kahi hoʻokahi o kaʻaila hauʻoli, ma mua o ka papa nuiʻoi aku. E mālama pono i nā meaʻona mahope loa. Loaʻa paha i hoʻokahi hoʻokahi aniani o ka waina me kāuʻai.
He mea paʻakikī kaʻaiʻana i nā meaʻai maʻamau - ināʻoe eʻai i ka nui o ia mea, uaʻike muaʻoe i ka paʻakikī o kaʻaiʻana me ka maʻi. ʻO kekahi mau wahi ua hoʻonui i nā salamala a me nā koho maikaʻi'ē aʻe, akā,ʻaʻole ia he ala maikaʻi eʻai ai. E hoʻomau i kaʻai i ka mea liʻiliʻi, mai hele me nā mea nui, a koho i nā wahi e hāʻawi ana i nā meaʻai hou.
5. E hōʻino i ka Cook?
ʻO ke ala maikaʻi e hoʻomaikaʻi ai i kāuʻaiʻana,ʻo ka hoʻomoʻaʻana i ka meaʻai i ka home. Akā inā hoʻowahāwahāʻoe i ka kukeʻana, hiki wale i nā mea hou e lawe mai i ka home mai ka hale kūʻai mai i ka pīkoi. Ma muli o kāu kālā, hiki iāʻoe ke makemake e kūʻai i nā meaʻai i hoʻomākaukauʻia mai nāʻeke kūʻai i kūkala i nā meaʻai maikaʻi, nā meaʻai a pau, a iʻole e hoʻolimalima i kahi meaʻai pono'ī no ka hoʻomākaukauʻana i nā meaʻai wale nō e pono e wela a lawelawe.
Inā loaʻa iāʻoe kahiʻoihana maʻalahi, hiki paha iāʻoe ke hoʻokaʻawale i kekahi manawa ma nā pule hebedoma e hoʻomākaukau ai i nā meaʻai a hoʻokuʻu iā lākou e hoʻolālāʻia i kēlā pule. E ho'āʻo hoʻokahi i ka mahina i ka kukeʻana. E waiho i ka manawa kūpono e hana ai i kāu kūʻai no kekahi mau lā o ka waiwai maikaʻi a me nā meaʻai. E hana i kahi papa inoa a pili i ia.
Mai hele i ke kūʻaiʻana i ka wā e pōloli anaʻoe, ai ka wā e noho anaʻoe i ka hale kūʻai, e hoʻokaʻawale i ka'ōkole a me ka aisleʻaiʻai. E kūʻai i ka nui o nā meaʻai hou a koho i nā meaʻai a me ka iʻa. Hōʻalo i nā meaʻai, nā hua līlū lūlū a pale i kaʻaʻaʻai. Inā hikiʻole iāʻoe ke kūʻai kūʻai pinepine, koho i nā hua'ati a me nā huaʻona maloʻo ma kahi o ke kēne,ʻoiai lākou e mālama nui i ko lākou mau meaʻai.
6. Mai paʻi i nā meaʻai
Inā hikiʻoe i kaʻaina kakahiaka , hiki iāʻoe keʻike i ka liloʻana o ka ike i ka waenakonu o ke kakahiaka, no ka hoʻomahaʻana i ka pōpōleʻa wale nō, e māhele i ka hapalua. Eʻai i ke kakahiaka kakahiakaʻuʻuku, e like me ka hua manu, ka liʻiliʻi o ka oatmeal a iʻole kekahi kalo. ʻO kahi'āpī liʻiliʻi e like me ka mau māla waina a me 10 mau'alamona ma waena o ka waenakonu. ʻO kēia'āpana kakahiaka nui ka hopena maikaʻiʻoi aʻe ma mua o ka loaʻaʻana o nā sodas sugary a me nā kī kīwī e hoʻomalu iāʻoe iho.
He mea nui kaʻaina a me kaʻaina ahiahi - heʻoiaʻiʻo,ʻo nā meaʻai a pau e pono. Hiki iāʻoe ke hoʻomau i kaʻai a hiki i kou manaʻo e like me ka mea e pōloli anaʻoe a loaʻa i kaʻaiʻana i kaʻai hou.
7. ka nui o ka mana
ʻAʻole i nui ka'ōwili, ma ke kino. ʻO ka'ōpū o ke kanaka i hoʻopaʻaʻoleʻia e paʻa iʻelua mau kīʻahaʻai akā no ka'ōpūʻana o ka'ōpū, hiki iā ia ke mālama i kaʻoi aku kaʻoi aku o kaʻai ma mua o ka mea e pono ai mākou i kēlā me kēiaʻai.
E lawelawe i kāu meaʻai ma nā papa likeʻole ma ka home ma mua o kaʻano o kaʻohana ma ka papa - e emi ana pahaʻoe no "maukona" i kēlāʻano. E noi i nā pahu lawe "home" a lawe i ka hapalua o kāu haleʻai i ka wā eʻai aiʻoe i nā haleʻaina. A pale i nā pāpū, keʻoleʻoe e aʻo nuiʻia,ʻoi aku keʻano hoʻonāukiuki e hoʻokomo i 3 a 4 mau papa, a me ka mea momona!
8. E Hoʻopau i kou Nani Loa
E hōʻalo i kou makemake no ka'alele me ka hua a hoʻokaʻawale i nā snacks a me nā mea hānai e nui ana kalola me nā kōpaʻa a me nā momona. Inā maikaʻiʻole kaʻono o nā hua a me nā hua noʻoe, e hoʻopau wale i kahi kōpaʻa a me ka meaʻalaʻole. E hōʻalo i ka sodas a ho'āʻo eʻai i nā teasal teas or ice ice me ka lemon a me ka lime. Ināʻikeʻoe i ka carbonation, e hoʻohui i kekahi wai inu i ka wai carbonate, e like me kaʻu i'ōlelo mua ai.
9. Nā mea āu e hōʻoleʻole ai
Ke manaʻo neiʻoeʻaʻole hiki iāʻoe ke ola me kāu balekale a me kou kakahiaka pahaʻaʻole hiki ke hoʻomaka me kahi kāpili nui nui me nā sprinkles? Inā loaʻa nā meaʻai,ʻaʻoleʻoe e haʻalele, a lailaʻole - eʻoliʻoli wale i nā mea liʻiliʻi. Alohaʻoe i kou latte? E kākoʻo me kahi kīʻaha hoʻokahi wale nō, ma kahi o kahi kīʻaha 20-'auama nui. E hōʻemi i nā mea'ē aʻe a iʻole nā meaʻaiʻoiʻole, e ho'āʻo i ka hoʻopauʻana iā lākou i hoʻokahi manawa i kēlā me kēia pule aiʻole eʻimiʻana i nāʻano olakino ma nā mālaʻai meaʻai.
10.ʻAʻole i kūkuluʻiaʻo Roma ma kekahi lā
No lailaʻaʻole hiki iāʻoe ke hoʻololi i kāuʻai ponoʻole i ka pō -ʻaʻole e hopohopo, hikiʻole i ka hapanui ke hoʻololi. E hoʻomaka i ka hoʻokōʻana i kekahi o kēia mau manaʻo, hoʻokahi wale nō i ka manawa. ʻO kēlā me kēia hoʻololi āu e hana ai, hoʻokahi kapuaʻi ma ke ala pololei.
Nā kumuhana
ʻO ka 'Oihana Hoʻonaʻauao oʻAmelika Huipūʻia, kohoMyPlate.gov. "Nā mea kōkua e kōkua iāʻoe eʻai i nā hua." http://www.choosemyplate.gov/fruits-tips.
ʻO nā keʻena o kaʻoihana mahiʻai a me ke olakino a me nā lawelawe kanaka. " Nānā Dietary no nāʻAmelika , 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.