BALANCED EATING MADE EASY
With The Food Balance Wheel
A How-To Guide for Quickly Planning Balanced Meals Around Your Own Favorite Healthy Food Choices
By Art Dragon
Smashwords Edition
Copyright 2010 Art Dragon
License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
An illustrated edition of this book is available in print at Amazon.com
Please Note: This book is based on the author’s own personal experience, and is for informational purposes only. It is in no way intended as a substitute for professional medical advice, which the author is not qualified to provide. As with any nutrition program, you should get your doctor’s approval before beginning, especially if you have any pre-existing medical condition.
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Also by Art Dragon on Smaswords:
Journey to Fitness and The Seeds of Clutter
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DEDICATION
This book is dedicated to my wonderful family for their support and their patience while suffering through the many spirited review sessions leading up to its release
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From the Author
Who Am I? I'm just an ordinary person, who probably like yourself sometimes looks at things differently than others. One day, after yet another meal of fast food, I opened a fortune cookie which revealed this message:
Your mind is filled with new ideas. Make use of them.
This started me thinking. Maybe the time had come to share with others an idea I had been nurturing. It was about developing a meal plan to help organize and make sense of all the conflicting information I've read about eating the right foods to ensure a balanced diet. That idea eventually led to the release of this handy little book.
I hope the words you are about to read will help guide you on a path toward better eating, and maybe even inspire you to share your own unique insights into this world we take for granted every day. Sometimes the smallest ideas can blossom and result in the biggest changes in our lives.
Best always,
Art Dragon
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CONTENTS
Introduction
Part 1: Building a Better Wheel
- The Birth Of An Idea
- Where Do We Begin?
- A New Direction
- The Food Sample Chart
- The Food Balance Wheel
- The Food Balance Wheel Chart
- Fats on the Wheel
- Carbs on the Wheel
- Protein on the Wheel
Part 2: Using the Food Balances Wheel
- Putting It All Together
- Meal Example #1
- Meal Example #2
- An Entire Day Menu Example
- Final Words
Sources
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INTRODUCTION
Balanced Eating: Making the most of what nature has provided.
Balanced Eating
The purpose of this book is to provide a path to balanced eating.
Developing a habit of balanced eating should rank high on the list of things in life we sometimes need to juggle to keep in balance: work vs. play, career vs. family, exercise vs. rest, the checkbook.
The good news is that with the help of the Food Balance Wheel, there are plenty of opportunities every day to realize this important goal, no matter if you're planning a quick snack or a fancy meal.
With the right supplies and a little planning, you'll be ready to quickly prepare balanced meals at any time. The supplies would include a kitchen stocked with your favorite healthy foods and this book, which will provide all the information and tools you'll need.
How This Book Is Arranged
In Part 1, I'll describe the nuts and bolts we'll use to build a better wheel. I’ll also introduce the Food Sample Chart, to customize with your own favorite healthy foods and use when planning and shopping.
I hope you'll take the time to read Part 1 and join in my journey of discovering healthier eating, but if you just want to start using the Food Balance Wheel right away, feel free to skip ahead to Part 2, and then come back later.
Part 2 is where you’ll find out, with the help of a few examples, how to use the wheel to make balanced meal planning a snap.
What This Book Is Not
This is not a cookbook. You won't find instructions on how to cook or otherwise prepare foods. Many cookbooks are already available, and I'm sure you have your own favorite recipes and methods.
Also, the information in this book is based on my own personal experience and research. It is provided as educational and is in no way medical or other healthcare advice. If you have any special dietary needs or medical concerns, be sure to check with your doctor before making any drastic changes in your diet.
What This Book Is
This book offers a unique new way of presenting food choices to help you easily plan balanced meals around your own healthy favorites.
So if you're ready, let's grab our ‘keys’ and get started!
Keys To A Balanced Diet
Variety - Different foods to ensure a diverse array of nutrients
Proportion - The right mix of proteins, carbohydrates, and healthy fats
Moderation - Keep fats and sweets to a minimum and enjoy an occasional favorite treat
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PART 1
Building a Better Wheel
The Birth of an Idea
The Big Question
What are we gonna eat?
We ask ourselves this question, or hear it from our families, almost every day. But what are we really asking? Is it merely:
• What do we feel like eating?
Or are we also concerned about:
• The right food choices
• The correct balance of nutrients
• Keeping meals varied and interesting
My Story
I've always had these concerns when planning meals. Add to that the struggle to control my weight, and answering the big question was a big problem. Even when trying to plan ahead, meal decisions, like bills in the mail, would just keep coming. I would no sooner decide on a meal, than in just a few hours the big question is asked again.
More often than I'd like to admit, the answer would come down to whatever was most convenient, usually either unhealthy fast food or the same old tried and true meals over and over again. Even when some of the weight loss diets I'd follow included meal plans, it was hard sticking to a diet of someone else's favorite foods.
The Big Idea
Then one day I had the idea of building a diet around only the healthy foods that I enjoy eating. I figured it didn't matter how nutritious other foods were if I didn't like eating them, and I could usually find tasty alternates. So I decided to make a list of all my personal favorites.