How to Eat Healthy at a Chinese Food Buffet

Instructions

1

Avoid the fried foods like egg rolls, fried wonton, crab rangoon, and dishes such as sesame chicken or sweet and sour pork.

2

Skip the rice, both fried and white. If the restaurant you are at offers brown rice, that is a healthier option, but enjoy sparingly.

3

Avoid heavy sauces like sweet and sour sauce or duck sauce. These have a lot of refined sugar and calories.

4

Pick dishes like beef with snow peas or chicken and broccoli. These dishes have lean strips of meat which are great sources of protein. They also have lighter sauces, which cuts back on calories.

5

Have soup as an appetizer. Wonton soup, egg drop and hot and sour soup are all great, and when you have them before they can help make you feel fuller sooner.

6

Try some sushi. California rolls are a great option because they don't have any fish in them (they have fake crab meat) and they also have avocado, which is very good for you.

7

Reduce sodium intake by requesting low sodium soy sauce. Most restaurants will be able to accommodate this request.

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Foods for Joint Health

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How to Start a Health Store

Instructions

How to start a health store

1

Do extensive market research to determine what kind of people shop at health stores, and if there is a demand for one in your area.

2

Create a business plan that states the reason for establishing your business, the competitive advantages of your health store over similar stores in the area, the type of products you will carry, the kind of customers you will attract, and your pricing policy.

3

Scout ideal locations for your health store, taking into consideration health-food demand in the area, convenience, parking, and proximity to potential competitors, such as a nearby supermarket that stocks health-food items.

4

Thoroughly check supplier credentials so that you have a reliable supplier base in place for providing high-quality goods.

5

Set aside at least one-year's salary to live on while you are waiting for your sales to turn a profit.

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How to Make Cheap, Hard & Healthy Dog Food

Instructions

1

Combine the whole wheat flour, rolled oats, bone meal and dry milk in a large mixing bowl. Cut in the cooked brown or wild rice a little at a time, blending well after each addition.

2

Whisk the eggs in a separate mixing bowl. Pour in the melted bacon grease or lard and blend well. Add the water, broth, gravy, milk, meat juices or meat drippings, and mix the liquid thoroughly.

3

Slowly stir the liquid ingredients into the dry mixture a little at a time, blending well following each addition.

4

Add the ground or shredded fat, meat or fish and mix thoroughly. Gently fold in the cooked carrots and peas.

5

Preheat the oven to 175 degrees Fahrenheit and generously grease several large baking pans. Spread the dog food batter into the pans, no deeper than 1/2 inch thick.

6

Bake the dog food dough for 45- to 55 minutes. When it browns lightly and begins to pull away from the sides of the pans, it's done.

7

Take the pans out of the oven and cool them to room temperature on racks. Break the dog food into chunks that are the right size for your dog. Store a 4 to 5 day supply in an airtight container with a tight-fitting lid in the refrigerator. Freeze the rest of the batch in airtight plastic bags.

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What Are Some Health Issues About Fast Foods?

Fat Content

Meats with high-fat content, trans- and saturated fats are used in fast food because they are cheaper, and larger portion sizes are becoming more economical for customers.

Lack of Nutrition

Fast food does not often contain many food groups, including vegetables, fruits and whole grains. Food is cooked in highly saturated oil, and the oil is reused, creating a breeding ground for bacteria.

Heart Health

Most fast foods are fried or contain high levels of grease and oil, increasing the risk for heart disease. Since many have sedentary lifestyles, those who eat high-fat meals gain weight, increasing the workload on their heart.

Food Contamination

Many ingredients used in fast-food meals contain contaminants including fecal matter; slaughterhouses are overloaded with animals, increasing the chances of contamination.

Disease

Some health issues about fast food include the obesity-related diseases associated with weight gain. Type 2 diabetes, sleep apnea, polycystic ovary syndrome, heart disease and dyslipidemia are just some of the ailments associated with fast food and obesity.

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Foods That Keep Your Colon Healthy

Fruits

Fresh fruits contain antioxidants, fiber and water, all of which can keep your colon healthy. Strawberries, blueberries and raspberries can provide all of these nutrients. Bananas, apples and pears are other options that are rich in fiber.

Whole Grains

Whole and multi-grains contain fiber that promotes the regular passage of waste products through the colon. Brown rice, whole grain bread and whole wheat pastas can be beneficial to colon health. Ready-to-eat cereals made with whole grains and oatmeal are other good choices.

Legumes

Kidney beans, black beans, split peas and lentils can promote colon health. Each of these foods contains at least 15 grams of fiber per cup.

Nuts

Nuts can provide fiber and also satisfy the craving for a salty snack without compromising the health of your colon. Pecans, almonds, pistachios and sunflower seeds are high-fiber snacks that, when eaten with a healthy diet, can reduce the risk of colon cancer.

Vegetables

Vitamins B6 and B9 can help lower the risk of colon disease, according to the Mayo Clinic. Carrots, potatoes with the skin on, peas, spinach and dark, leafy greens all contain healthy doses of B vitamins.

Dairy Products

Low-fat dairy products may play a role in colon health due to their calcium content. Skim milk and low-fat cheeses and yogurt may be linked to lower risks of colon cancer.

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How to Substitute High Sugar Food With Healthy Foods

Instructions

1

Substitute candy and chocolate with sweet, fresh fruit dipped in sugar-free sweetener. Fruit has natural sugars that will help satisfy a sweet craving while helping you maintain healthy eating habits. Sugar-free sweeteners will enhance the fruit's flavor, making it a more satisfying substitution.

2

Drink water instead of sugary sodas. The addition of lemon or lime juice will give the water an appealing taste and help suppress appetite.

3

Eat a bowl of oatmeal with chopped fresh fruit instead of sugary breakfast cereal. Oatmeal is high in fiber and will help you feel full for longer throughout the day. Some chopped fruit will sweeten the dish and raise your insulin levels, providing your body with higher levels of energy.

4

Have a serving of frozen low-fat yogurt in lieu of ice cream for dessert. Frozen yogurt will satisfy the craving for a frosty sweet treat while keeping your sugar consumption down.

5

Enjoy 1 cup of fresh, chopped veggies with low-fat salad dressing instead of a fast-food meal. Vegetables are high in fiber and take your body longer to digest, making you feel full quickly. Some low-fat salad dressing will accentuate the veggies' natural flavors and make the meal more enjoyable.

---

How to Blend Your Food for Health

Instructions

1

Buy a high-speed blender. These blenders break the cell walls of green vegetables, which allows your body to digest nutrients easily.

2

Choose a variety of foods to blend. Fruits may taste delicious but they have naturally high sugar content. Make soups and vegetable smoothies using tomatoes, carrots, spinach and other leafy green vegetables. These are all rich in nutrients.

3

Blend minimally. The longer you blend, the more food particles are exposed to oxygen, causing them to lose nutritional value. Start blending on the lowest setting; move to the highest as you add ingredients.

4

Add salt, water substitutes and spices for taste. Use coconut water or green vegetable juices instead of water in soups. Blend a pinch of salt with your vegetables. Add honey or agave nectar to a dessert smoothie.

5

Use herbs and spices to increase health benefits. Red pepper increases metabolic rate. Turmeric and ginger both have antioxidant properties. Add cinnamon, sage, cloves or nutmeg to a carrot- or squash-based smoothie. Root vegetables taste good with ingredients like dill, garlic and parsley added.

6

Add fat for texture and health. Blending avocados into smoothies is a great way to get essential fats and a velvety texture. Almonds and walnuts also provide these benefits. If you are blending nuts, make sure you have enough water in the smoothie or they won't blend properly

---

How to Lose Weight by Eating the Right Foods

Instructions

1

Visit a local supermarket or health food store. Walk through the aisles, making note of the different fruits, vegetables and other healthy choices available.

2

Purchase a different array of these healthy foods that both interest you and are within your budget. Shop with a list so you are not tempted to sabotage your new healthy lifestyle.

3

Incorporate one or two of these new foods into your diet each day. Try different recipes from a healthy cookbook to make this process easier.

4

Keep track of what you are eating and how much by utilizing both a journal and a calorie reference book. Stay within your caloric guidelines to achieve weight loss at a safe and healthy pace.

5

Celebrate your success as you become educated on the right foods to eat to achieve healthy weight loss.

---

How to Eat Healthy at a Chinese Buffet

Instructions

Skip Sauces and Breading

1

Skip the sauce. Many Chinese sauces contain cornstarch, non-vegetarian oils and additives such as honey or peanuts to enhance the flavor. Eat healthy by skipping any dishes that contain it in the buffet line.

2

Skip entrees that are fried in breading. This includes General Tso's chicken, cream-filled wontons and egg rolls. Breading contains a high amount of carbs, and paired with cholesterol-boosting oils, makes it very unhealthy.

3

Skip any dishes with the word "fried" in it. Chinese buffets contain numerous dishes that are fried, including fried rice and fried chicken wings. These dishes are typically high in calories and fat.

Choose Simple Dishes

4

Chinese dishes prepared with minimal sauces, including chicken stir fry and grilled meat, are healthier choices. The grilling method includes little to no sauce, sticking to natural flavoring from vegetables and spices.

5

Choose dishes with lots of vegetables. Vegetables are lower in calories compared to noodles or meat. Vegetables also contain antioxidants and plenty of vitamins.

6

Have soup. Chinese soup is low in calories and fat. This is due to how it is prepared and its ingredients. Most Chinese soups use light vegetable broths and vegetarian ingredients.

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Benefits of Healthy Eating

Weight Loss

One of the main benefits of eating healthy is seeing a significant weight loss---losing 2 to 3 lbs. a month is safe and adequate.

More Energy

Healthy eating habits such as munching on a handful of natural almonds leads to having more vitality and enough energy to exercise and get through the day.

Clear Skin

Consuming foods such as red beans, blueberries and apples that are rich in antioxidants and natural vitamins eliminates oily skin and helps hair and nails stay strong.

Healthy Body

An overall healthy body that can move freely by carrying less fat around the frame, which leads to positive physical self-esteem.

Longer Life

Eating healthy foods that are low in fat and calories such as turkey breast and low-fat yogurt may attribute to a longer lifespan compared to consuming processed foods and foods with high fat content.

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How to Eat Healthy at Carl's Jr

Instructions

1

Eat the Charbroiled Chicken Salad which has 260 calories, 7g of fat and 16g of carbs. The most fattening salad on the menu is the Chipotle Chicken Salad served in a crispy tortilla shell bowl, which is 880 calories, 57g of fat and 51g of carbs and comes with a Chipotle dressing.

2

Remove the croutons from your salad. If you do, you will save yourself an additional 70 calories, 3g of fat and 8g of carbs.

3

Choose a fat-free salad dressing with your Charbroiled Chicken Salad. They have two fat-free choices available, the fat-free Italian with 15 calories and 4g of carbs per packet and and the fat-free French at 60 calories and 16g of carbs. They have one low-fat dressing which is the Balsamic at 35 calories, 2g of fat and 5g of carbs.

4

Have your meal with a diet coke which has no calories, fat or carbs or unsweetened iced tea which has only five calories and no fat or carbs.

5

Order the 6-piece chicken stars for the kids, which have 250 calories, 16g of fat and 14g of carbs. Substitute the side salad for the fries to make your child's meal more nutritional. The fries have 250 calories, 12g of fat and 32g of carbs for the kid's portion, and the salad has 50 calories, 3g fat and 5g of carbs. If you put a regular fatty dressing on your kid's salad, they are no better off than eating fries because the calorie, fat and carb content will be about the same if not more. So, use the fat-free dressings if they will eat it.

---

Heart Healthy Food Pyramid

Grains

For good heart health, avoid refined grains. Choose whole grains, such as multigrain bread, brown rice, whole wheat pasta and oats. Oatmeal is an ideal cholesterol-lowering fiber.

Fruits and Vegetables

The right vegetables can provide vitamins and minerals necessary to a heart healthy diet. Green, leafy vegetables such as broccoli, kale and spinach pack a powerful punch. Strawberries and cantaloupes are good fruit choices. Blueberries are excellent for their strong antioxidant properties.

Fats

Use fats such as olive oil, canola oil and peanut oil.

Protein

Fish, poultry and eggs are good sources for protein. Try salmon for its omega-3 fatty acids. Soy protein is also available in tofu, soy milk, or edamame (green soybeans) to lower triglycerides. Add a handful of nuts for a delicious protein boost.

Dairy

Calcium is a necessary nutrient. Choose lowfat or skim milk, and cheeses low in fat, or consider a calcium supplement.

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How to Eat Healthy at a Spanish Restaurant

Instructions

1

Do some basic research before going to the restaurant. Spanish cuisine consists of thousands of recipes and dishes. Some foods, however, are considered traditional and staples, such as paella, a saffron rice dish often made with shellfish; gazpacho, a chilled tomato soup; and various types of shellfish and other seafood. Familiarizing yourself with the ingredients and relative healthiness of various dishes in advance will make selecting a healthy dish at the restaurant much easier.

2

Stick with dishes that are made primarily with vegetables and seafood, rather than the various cheeses, sausages and other calorie-dense foods that go into many Spanish dishes. For example, suquet is a traditional type of Spanish fish stew made with mussels, fish and other seafood. Another popular Spanish dish is hake fillets in a green salsa. Vegetable options include vegetarian paella and grilled vegetables.

3

Ask your server If you are unsure about what ingredients are in a particular dish. You can even mention that you are interested in ordering something light and ask for a recommendation.

4

Restrict your meal to your main dish. Don't overindulge in tempting appetizers or deserts, which are often loaded with fat, sugar and calories. Additionally, avoid eating too much of the fillers that often accompany a main dish. Rice and breads are common sides in Spanish cuisine, and they may be made with large amounts of butter or other fatty ingredients to add flavor. Stay away from these and you will avoid a lot of calories while still being able to enjoy your main course.

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Easy & Cheap Healthy Diet Foods

Polenta

Very popular in Italian cuisine, polenta is a quick and easy grain that can be prepared in so many interesting ways. This form of corn meal can come raw or in precooked wrapping. Because it can be produced in abundance, this ingredient is one of the cheapest--and filling--items on the store shelf.

Once it is made, the flavoring is up to you. It can be used as a base for sauces and is an alternative to pasta. If you purchase the precooked product, all you need to do is slice it up and bake it until crispy.

Polenta can be substituted for bread for a lower calorie and carb option.

Frozen Wonders

Most people think that frozen foods are high in preservatives and fat. However, there are many options in your grocer's freezer that may surprise you.

Frozen vegetables, such as peas, artichokes and asparagus, can provide your daily dose of vitamins. They are also substantially cheaper than fresh vegetables and have a much longer shelf life.

You can add these ingredients to whole wheat pasta for a filling and low carb meal or just serve them as a side dish along with grilled chicken.

Beans, Beans, Beans

Canned beans are one of the pantry staples you cannot live without. They are such a versatile cooking item that can be used in so many dishes.

Beans are loaded with fiber and nutrients and they are quite filling when added to a dish. The cans can be found at any grocery store and usually cost between $1 and $1.50 per can.

To make beans a healthy part of your meal, add them to whole grain rice and ground beef. They are also an alternative to meat products if you are on a vegetarian diet.

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How to Import Health Food Supplements to USA

Instructions

1

Contact the manufacturer directly. It is best to contact the manufacturer directly concerning the import of the dietary supplement. Also, you will need to ask the manufacturer certain questions that will help with the import process.

2

Make sure the supplement meets the FDA definition of a supplement. The FDA defines a supplement as a non-tobacco product that contains a vitamin, mineral or botanical. This is stated under Section 201 (ff) of the Federal Food, Drug and Cosmetic Act.

3

Ask for the supplement's label information. The FDA requires all domestic and foreign supplements to have a listing of all the vitamins and minerals it has. Each vitamin and mineral in the supplement must also have a percentage to it, indicating how much of your daily intake of the vitamin or mineral you are consuming.

4

Investigate if the manufacturer is listed on Bioterrorism Act. If a manufacturer is not listed on the Bioterrorism Act, then they cannot sell their products in the United States.

5

Ask the Animal and Plant Health Inspection Service (APHIS) about the supplement. The APHIS bans all imported products that contain a risk of mad cow disease. Some non-vegan supplements may utilize animal products that are prone to mad cow disease infections.

6

Order your health food supplements. Once you find out if the health food supplement can clear FDA regulations, then there should be no problem purchasing the product through the vendor.

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Healthy Food Pyramid Chart

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About Health Food Delivery

Types

There are several types of health food delivery services, depending on your definition of health food. Choose from a variety of options, including organic, vegan, vegetarian, raw food, low-carb and portion controlled.

Benefits

The top benefits of health food delivery are time saving and convenience, because you save significant time when someone else does the planning, shopping and preparing of food.

Geography

Geography is a major consideration, because not all cities offer health food delivery services. Major metropolitan cities such as Los Angeles, New York and Seattle have a wide variety of options.

Considerations

Not all delivery services that say they deliver healthy fair actually do, so it's important to do your own research.

Fun Fact

Celebrities are frequent users of health food delivery services. For example, RAWvolution in Santa Monica, California, boasts clients including Susan Sarandon, Cher, Alicia Silverstone and Carol Alt.

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How to Start Your Own Health Food Business

Instructions

1

Research. You'll need information on permits required, naming your business and a store space for your business. Make sure you follow all the regulations set forth by the area which you will be operating from. A legal team may help you with this.

2

Hire a legal team to help you. You'll need legal assistance to start your business, along with operating your business should a customer have issues. Consider Pre-Paid Legal Services if your budget will not allow for a full legal team. This will encompass a monthly fee that will have a team or lawyers at your side anytime.

3

Get your required business permits, and file your "Doing Business As" name. This gives you the legal right to operate business, and to open a bank account in your business name. Without these, you will not be operating legally. Consult your legal team for help with this.

4

Find your providers. You'll need to make sure you have providers of several different types of health food that you can offer at several different prices.

5

Develop your company logo, and marketing and advertising materials. If you are planning an online-only store, develop your website, too. You can do this yourself, or hire a firm to assist you, depending on your budget.

6

Acquire your physical store space, if want more than an online store. Decorate and furnish the store with aisles, signs and registers. Hire your staff with legal assistance, if need be.

7

Open for business! Stay in touch with your legal team to be updated with any laws and regulations you must follow.

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Foods That Keep Your Colon Healthy

Fruits

Fresh fruits contain antioxidants, fiber and water, all of which can keep your colon healthy. Strawberries, blueberries and raspberries can provide all of these nutrients. Bananas, apples and pears are other options that are rich in fiber.

Whole Grains

Whole and multi-grains contain fiber that promotes the regular passage of waste products through the colon. Brown rice, whole grain bread and whole wheat pastas can be beneficial to colon health. Ready-to-eat cereals made with whole grains and oatmeal are other good choices.

Legumes

Kidney beans, black beans, split peas and lentils can promote colon health. Each of these foods contains at least 15 grams of fiber per cup.

Nuts

Nuts can provide fiber and also satisfy the craving for a salty snack without compromising the health of your colon. Pecans, almonds, pistachios and sunflower seeds are high-fiber snacks that, when eaten with a healthy diet, can reduce the risk of colon cancer.

Vegetables

Vitamins B6 and B9 can help lower the risk of colon disease, according to the Mayo Clinic. Carrots, potatoes with the skin on, peas, spinach and dark, leafy greens all contain healthy doses of B vitamins.

Dairy Products

Low-fat dairy products may play a role in colon health due to their calcium content. Skim milk and low-fat cheeses and yogurt may be linked to lower risks of colon cancer.

How to Substitute High Sugar Food With Healthy Foods

Instructions

1

Substitute candy and chocolate with sweet, fresh fruit dipped in sugar-free sweetener. Fruit has natural sugars that will help satisfy a sweet craving while helping you maintain healthy eating habits. Sugar-free sweeteners will enhance the fruit's flavor, making it a more satisfying substitution.

2

Drink water instead of sugary sodas. The addition of lemon or lime juice will give the water an appealing taste and help suppress appetite.

3

Eat a bowl of oatmeal with chopped fresh fruit instead of sugary breakfast cereal. Oatmeal is high in fiber and will help you feel full for longer throughout the day. Some chopped fruit will sweeten the dish and raise your insulin levels, providing your body with higher levels of energy.

4

Have a serving of frozen low-fat yogurt in lieu of ice cream for dessert. Frozen yogurt will satisfy the craving for a frosty sweet treat while keeping your sugar consumption down.

5

Enjoy 1 cup of fresh, chopped veggies with low-fat salad dressing instead of a fast-food meal. Vegetables are high in fiber and take your body longer to digest, making you feel full quickly. Some low-fat salad dressing will accentuate the veggies' natural flavors and make the meal more enjoyable.

How to Blend Your Food for Health

Instructions

1

Buy a high-speed blender. These blenders break the cell walls of green vegetables, which allows your body to digest nutrients easily.

2

Choose a variety of foods to blend. Fruits may taste delicious but they have naturally high sugar content. Make soups and vegetable smoothies using tomatoes, carrots, spinach and other leafy green vegetables. These are all rich in nutrients.

3

Blend minimally. The longer you blend, the more food particles are exposed to oxygen, causing them to lose nutritional value. Start blending on the lowest setting; move to the highest as you add ingredients.

4

Add salt, water substitutes and spices for taste. Use coconut water or green vegetable juices instead of water in soups. Blend a pinch of salt with your vegetables. Add honey or agave nectar to a dessert smoothie.

5

Use herbs and spices to increase health benefits. Red pepper increases metabolic rate. Turmeric and ginger both have antioxidant properties. Add cinnamon, sage, cloves or nutmeg to a carrot- or squash-based smoothie. Root vegetables taste good with ingredients like dill, garlic and parsley added.

6

Add fat for texture and health. Blending avocados into smoothies is a great way to get essential fats and a velvety texture. Almonds and walnuts also provide these benefits. If you are blending nuts, make sure you have enough water in the smoothie or they won't blend properly

About Basic Health Food

Natural Versus Processed

Foods in their natural state are healthier to eat than processed foods, because processed foods are usually refined and contain harmful chemicals added as preservatives and flavor enhancers.

Antioxidant Foods

Foods such as olive oil, green tea, citrus fruits, leafy green vegetables and foods high in vitamin C have antioxidant powers.

Chlorophyll-Containing Foods

Foods high in chlorophyll content are green plant foods (parsley has an exceptionally high amount) that assist the body in dealing with infections, colds and the elimination of toxic chemicals. Chlorophyll-rich foods are a good source of vitamin K, and they help the body generate red blood cells and detoxify the liver.

Cost

Soy costs less than meat, and according to Linda Page (see References), soy is just as good a source of protein as meat, with the added benefit of amino acids, antioxidants and zero cholesterol. The cost of other basic health foods is a bit higher than conventionally grown foods.

Easier Calcium Absorption

Foods such as kale, soy, fish, nuts and seeds provide calcium that is easier for the body to absorb than foods in the dairy group due to the way dairy products are processed.

Frozen Vegetables

Frozen vegetables have been found to be more nutritious than fresh vegetables, as freezing preserves the nutritional content of vegetables, whereas storing vegetables in the refrigerator causes deterioration of nutrients over time.

How to Lose Weight by Eating the Right Foods

Instructions

1

Visit a local supermarket or health food store. Walk through the aisles, making note of the different fruits, vegetables and other healthy choices available.

2

Purchase a different array of these healthy foods that both interest you and are within your budget. Shop with a list so you are not tempted to sabotage your new healthy lifestyle.

3

Incorporate one or two of these new foods into your diet each day. Try different recipes from a healthy cookbook to make this process easier.

4

Keep track of what you are eating and how much by utilizing both a journal and a calorie reference book. Stay within your caloric guidelines to achieve weight loss at a safe and healthy pace.

5

Celebrate your success as you become educated on the right foods to eat to achieve healthy weight loss.

How to Eat Healthy at a Chinese Buffet

Instructions

Skip Sauces and Breading

1

Skip the sauce. Many Chinese sauces contain cornstarch, non-vegetarian oils and additives such as honey or peanuts to enhance the flavor. Eat healthy by skipping any dishes that contain it in the buffet line.

2

Skip entrees that are fried in breading. This includes General Tso's chicken, cream-filled wontons and egg rolls. Breading contains a high amount of carbs, and paired with cholesterol-boosting oils, makes it very unhealthy.

3

Skip any dishes with the word "fried" in it. Chinese buffets contain numerous dishes that are fried, including fried rice and fried chicken wings. These dishes are typically high in calories and fat.

Choose Simple Dishes

4

Chinese dishes prepared with minimal sauces, including chicken stir fry and grilled meat, are healthier choices. The grilling method includes little to no sauce, sticking to natural flavoring from vegetables and spices.

5

Choose dishes with lots of vegetables. Vegetables are lower in calories compared to noodles or meat. Vegetables also contain antioxidants and plenty of vitamins.

6

Have soup. Chinese soup is low in calories and fat. This is due to how it is prepared and its ingredients. Most Chinese soups use light vegetable broths and vegetarian ingredients.

How to Eat Healthy at Carl's Jr

Instructions

1

Eat the Charbroiled Chicken Salad which has 260 calories, 7g of fat and 16g of carbs. The most fattening salad on the menu is the Chipotle Chicken Salad served in a crispy tortilla shell bowl, which is 880 calories, 57g of fat and 51g of carbs and comes with a Chipotle dressing.

2

Remove the croutons from your salad. If you do, you will save yourself an additional 70 calories, 3g of fat and 8g of carbs.

3

Choose a fat-free salad dressing with your Charbroiled Chicken Salad. They have two fat-free choices available, the fat-free Italian with 15 calories and 4g of carbs per packet and and the fat-free French at 60 calories and 16g of carbs. They have one low-fat dressing which is the Balsamic at 35 calories, 2g of fat and 5g of carbs.

4

Have your meal with a diet coke which has no calories, fat or carbs or unsweetened iced tea which has only five calories and no fat or carbs.

5

Order the 6-piece chicken stars for the kids, which have 250 calories, 16g of fat and 14g of carbs. Substitute the side salad for the fries to make your child's meal more nutritional. The fries have 250 calories, 12g of fat and 32g of carbs for the kid's portion, and the salad has 50 calories, 3g fat and 5g of carbs. If you put a regular fatty dressing on your kid's salad, they are no better off than eating fries because the calorie, fat and carb content will be about the same if not more. So, use the fat-free dressings if they will eat it.

About Health Food Delivery

Types

There are several types of health food delivery services, depending on your definition of health food. Choose from a variety of options, including organic, vegan, vegetarian, raw food, low-carb and portion controlled.

Benefits

The top benefits of health food delivery are time saving and convenience, because you save significant time when someone else does the planning, shopping and preparing of food.

Geography

Geography is a major consideration, because not all cities offer health food delivery services. Major metropolitan cities such as Los Angeles, New York and Seattle have a wide variety of options.

Considerations

Not all delivery services that say they deliver healthy fair actually do, so it's important to do your own research.

Fun Fact

Celebrities are frequent users of health food delivery services. For example, RAWvolution in Santa Monica, California, boasts clients including Susan Sarandon, Cher, Alicia Silverstone and Carol Alt.

Heart Healthy Food Pyramid

Grains

For good heart health, avoid refined grains. Choose whole grains, such as multigrain bread, brown rice, whole wheat pasta and oats. Oatmeal is an ideal cholesterol-lowering fiber.

Fruits and Vegetables

The right vegetables can provide vitamins and minerals necessary to a heart healthy diet. Green, leafy vegetables such as broccoli, kale and spinach pack a powerful punch. Strawberries and cantaloupes are good fruit choices. Blueberries are excellent for their strong antioxidant properties.

Fats

Use fats such as olive oil, canola oil and peanut oil.

Protein

Fish, poultry and eggs are good sources for protein. Try salmon for its omega-3 fatty acids. Soy protein is also available in tofu, soy milk, or edamame (green soybeans) to lower triglycerides. Add a handful of nuts for a delicious protein boost.

Dairy

Calcium is a necessary nutrient. Choose lowfat or skim milk, and cheeses low in fat, or consider a calcium supplement.

Easy & Cheap Healthy Diet Foods

Polenta

Very popular in Italian cuisine, polenta is a quick and easy grain that can be prepared in so many interesting ways. This form of corn meal can come raw or in precooked wrapping. Because it can be produced in abundance, this ingredient is one of the cheapest--and filling--items on the store shelf.

Once it is made, the flavoring is up to you. It can be used as a base for sauces and is an alternative to pasta. If you purchase the precooked product, all you need to do is slice it up and bake it until crispy.

Polenta can be substituted for bread for a lower calorie and carb option.

Frozen Wonders

Most people think that frozen foods are high in preservatives and fat. However, there are many options in your grocer's freezer that may surprise you.

Frozen vegetables, such as peas, artichokes and asparagus, can provide your daily dose of vitamins. They are also substantially cheaper than fresh vegetables and have a much longer shelf life.

You can add these ingredients to whole wheat pasta for a filling and low carb meal or just serve them as a side dish along with grilled chicken.

Beans, Beans, Beans

Canned beans are one of the pantry staples you cannot live without. They are such a versatile cooking item that can be used in so many dishes.

Beans are loaded with fiber and nutrients and they are quite filling when added to a dish. The cans can be found at any grocery store and usually cost between $1 and $1.50 per can.

To make beans a healthy part of your meal, add them to whole grain rice and ground beef. They are also an alternative to meat products if you are on a vegetarian diet.

How to Eat Healthy at a Spanish Restaurant

Instructions

1

Do some basic research before going to the restaurant. Spanish cuisine consists of thousands of recipes and dishes. Some foods, however, are considered traditional and staples, such as paella, a saffron rice dish often made with shellfish; gazpacho, a chilled tomato soup; and various types of shellfish and other seafood. Familiarizing yourself with the ingredients and relative healthiness of various dishes in advance will make selecting a healthy dish at the restaurant much easier.

2

Stick with dishes that are made primarily with vegetables and seafood, rather than the various cheeses, sausages and other calorie-dense foods that go into many Spanish dishes. For example, suquet is a traditional type of Spanish fish stew made with mussels, fish and other seafood. Another popular Spanish dish is hake fillets in a green salsa. Vegetable options include vegetarian paella and grilled vegetables.

3

Ask your server If you are unsure about what ingredients are in a particular dish. You can even mention that you are interested in ordering something light and ask for a recommendation.

4

Restrict your meal to your main dish. Don't overindulge in tempting appetizers or deserts, which are often loaded with fat, sugar and calories. Additionally, avoid eating too much of the fillers that often accompany a main dish. Rice and breads are common sides in Spanish cuisine, and they may be made with large amounts of butter or other fatty ingredients to add flavor. Stay away from these and you will avoid a lot of calories while still being able to enjoy your main course.

Benefits of Healthy Eating

Weight Loss

One of the main benefits of eating healthy is seeing a significant weight loss---losing 2 to 3 lbs. a month is safe and adequate.

More Energy

Healthy eating habits such as munching on a handful of natural almonds leads to having more vitality and enough energy to exercise and get through the day.

Clear Skin

Consuming foods such as red beans, blueberries and apples that are rich in antioxidants and natural vitamins eliminates oily skin and helps hair and nails stay strong.

Healthy Body

An overall healthy body that can move freely by carrying less fat around the frame, which leads to positive physical self-esteem.

Longer Life

Eating healthy foods that are low in fat and calories such as turkey breast and low-fat yogurt may attribute to a longer lifespan compared to consuming processed foods and foods with high fat content.

How to Import Health Food Supplements to USA

Instructions

1

Contact the manufacturer directly. It is best to contact the manufacturer directly concerning the import of the dietary supplement. Also, you will need to ask the manufacturer certain questions that will help with the import process.

2

Make sure the supplement meets the FDA definition of a supplement. The FDA defines a supplement as a non-tobacco product that contains a vitamin, mineral or botanical. This is stated under Section 201 (ff) of the Federal Food, Drug and Cosmetic Act.

3

Ask for the supplement's label information. The FDA requires all domestic and foreign supplements to have a listing of all the vitamins and minerals it has. Each vitamin and mineral in the supplement must also have a percentage to it, indicating how much of your daily intake of the vitamin or mineral you are consuming.

4

Investigate if the manufacturer is listed on Bioterrorism Act. If a manufacturer is not listed on the Bioterrorism Act, then they cannot sell their products in the United States.

5

Ask the Animal and Plant Health Inspection Service (APHIS) about the supplement. The APHIS bans all imported products that contain a risk of mad cow disease. Some non-vegan supplements may utilize animal products that are prone to mad cow disease infections.

6

Order your health food supplements. Once you find out if the health food supplement can clear FDA regulations, then there should be no problem purchasing the product through the vendor.

Healthy Food Pyramid Chart

How to Start Your Own Health Food Business

Instructions

1

Research. You'll need information on permits required, naming your business and a store space for your business. Make sure you follow all the regulations set forth by the area which you will be operating from. A legal team may help you with this.

2

Hire a legal team to help you. You'll need legal assistance to start your business, along with operating your business should a customer have issues. Consider Pre-Paid Legal Services if your budget will not allow for a full legal team. This will encompass a monthly fee that will have a team or lawyers at your side anytime.

3

Get your required business permits, and file your "Doing Business As" name. This gives you the legal right to operate business, and to open a bank account in your business name. Without these, you will not be operating legally. Consult your legal team for help with this.

4

Find your providers. You'll need to make sure you have providers of several different types of health food that you can offer at several different prices.

5

Develop your company logo, and marketing and advertising materials. If you are planning an online-only store, develop your website, too. You can do this yourself, or hire a firm to assist you, depending on your budget.

6

Acquire your physical store space, if want more than an online store. Decorate and furnish the store with aisles, signs and registers. Hire your staff with legal assistance, if need be.

7

Open for business! Stay in touch with your legal team to be updated with any laws and regulations you must follow.

How to Substitute High Sugar Food With Healthy Foods

Instructions

1

Substitute candy and chocolate with sweet, fresh fruit dipped in sugar-free sweetener. Fruit has natural sugars that will help satisfy a sweet craving while helping you maintain healthy eating habits. Sugar-free sweeteners will enhance the fruit's flavor, making it a more satisfying substitution.

2

Drink water instead of sugary sodas. The addition of lemon or lime juice will give the water an appealing taste and help suppress appetite.

3

Eat a bowl of oatmeal with chopped fresh fruit instead of sugary breakfast cereal. Oatmeal is high in fiber and will help you feel full for longer throughout the day. Some chopped fruit will sweeten the dish and raise your insulin levels, providing your body with higher levels of energy.

4

Have a serving of frozen low-fat yogurt in lieu of ice cream for dessert. Frozen yogurt will satisfy the craving for a frosty sweet treat while keeping your sugar consumption down.

5

Enjoy 1 cup of fresh, chopped veggies with low-fat salad dressing instead of a fast-food meal. Vegetables are high in fiber and take your body longer to digest, making you feel full quickly. Some low-fat salad dressing will accentuate the veggies' natural flavors and make the meal more enjoyable.

Foods That Keep Your Colon Healthy

Fruits

Fresh fruits contain antioxidants, fiber and water, all of which can keep your colon healthy. Strawberries, blueberries and raspberries can provide all of these nutrients. Bananas, apples and pears are other options that are rich in fiber.

Whole Grains

Whole and multi-grains contain fiber that promotes the regular passage of waste products through the colon. Brown rice, whole grain bread and whole wheat pastas can be beneficial to colon health. Ready-to-eat cereals made with whole grains and oatmeal are other good choices.

Legumes

Kidney beans, black beans, split peas and lentils can promote colon health. Each of these foods contains at least 15 grams of fiber per cup.

Nuts

Nuts can provide fiber and also satisfy the craving for a salty snack without compromising the health of your colon. Pecans, almonds, pistachios and sunflower seeds are high-fiber snacks that, when eaten with a healthy diet, can reduce the risk of colon cancer.

Vegetables

Vitamins B6 and B9 can help lower the risk of colon disease, according to the Mayo Clinic. Carrots, potatoes with the skin on, peas, spinach and dark, leafy greens all contain healthy doses of B vitamins.

Dairy Products

Low-fat dairy products may play a role in colon health due to their calcium content. Skim milk and low-fat cheeses and yogurt may be linked to lower risks of colon cancer.

How to Make Cheap, Hard & Healthy Dog Food

Instructions

1

Combine the whole wheat flour, rolled oats, bone meal and dry milk in a large mixing bowl. Cut in the cooked brown or wild rice a little at a time, blending well after each addition.

2

Whisk the eggs in a separate mixing bowl. Pour in the melted bacon grease or lard and blend well. Add the water, broth, gravy, milk, meat juices or meat drippings, and mix the liquid thoroughly.

3

Slowly stir the liquid ingredients into the dry mixture a little at a time, blending well following each addition.

4

Add the ground or shredded fat, meat or fish and mix thoroughly. Gently fold in the cooked carrots and peas.

5

Preheat the oven to 175 degrees Fahrenheit and generously grease several large baking pans. Spread the dog food batter into the pans, no deeper than 1/2 inch thick.

6

Bake the dog food dough for 45- to 55 minutes. When it browns lightly and begins to pull away from the sides of the pans, it's done.

7

Take the pans out of the oven and cool them to room temperature on racks. Break the dog food into chunks that are the right size for your dog. Store a 4 to 5 day supply in an airtight container with a tight-fitting lid in the refrigerator. Freeze the rest of the batch in airtight plastic bags.

How to Blend Your Food for Health

Instructions

1

Buy a high-speed blender. These blenders break the cell walls of green vegetables, which allows your body to digest nutrients easily.

2

Choose a variety of foods to blend. Fruits may taste delicious but they have naturally high sugar content. Make soups and vegetable smoothies using tomatoes, carrots, spinach and other leafy green vegetables. These are all rich in nutrients.

3

Blend minimally. The longer you blend, the more food particles are exposed to oxygen, causing them to lose nutritional value. Start blending on the lowest setting; move to the highest as you add ingredients.

4

Add salt, water substitutes and spices for taste. Use coconut water or green vegetable juices instead of water in soups. Blend a pinch of salt with your vegetables. Add honey or agave nectar to a dessert smoothie.

5

Use herbs and spices to increase health benefits. Red pepper increases metabolic rate. Turmeric and ginger both have antioxidant properties. Add cinnamon, sage, cloves or nutmeg to a carrot- or squash-based smoothie. Root vegetables taste good with ingredients like dill, garlic and parsley added.

6

Add fat for texture and health. Blending avocados into smoothies is a great way to get essential fats and a velvety texture. Almonds and walnuts also provide these benefits. If you are blending nuts, make sure you have enough water in the smoothie or they won't blend properly

What Are Some Health Issues About Fast Foods?

Fat Content

Meats with high-fat content, trans- and saturated fats are used in fast food because they are cheaper, and larger portion sizes are becoming more economical for customers.

Lack of Nutrition

Fast food does not often contain many food groups, including vegetables, fruits and whole grains. Food is cooked in highly saturated oil, and the oil is reused, creating a breeding ground for bacteria.

Heart Health

Most fast foods are fried or contain high levels of grease and oil, increasing the risk for heart disease. Since many have sedentary lifestyles, those who eat high-fat meals gain weight, increasing the workload on their heart.

Food Contamination

Many ingredients used in fast-food meals contain contaminants including fecal matter; slaughterhouses are overloaded with animals, increasing the chances of contamination.

Disease

Some health issues about fast food include the obesity-related diseases associated with weight gain. Type 2 diabetes, sleep apnea, polycystic ovary syndrome, heart disease and dyslipidemia are just some of the ailments associated with fast food and obesity.

How to Create a Healthy Menu for the Week

Instructions

Planning The Menu

1

Purchase a dry erase board and markers, or a notepad so you can jot down your healthy menu for the week. If you have a family, are living with your parents and siblings, or are living with a spouse or boyfriend, involve them in planning the weekly healthy menu. Discuss the dislikes and likes of each person and find a happy medium as you plan the food choices for the week. Encourage the people you live with to get excited about the healthy menu and let them know that just because the food will be healthy, does not mean it won't also be tasty. If you're single, planning a healthy menu becomes easier, since it is based only on your healthy food preferences. Also consider your budget and allow time for food preparation.

2

According to healthyalberta.com, it is important to start with each day's main course when planning healthy menus. The main course should be healthy and tasty, such as rotisserie, baked or grilled chicken breasts, or grilled or baked fish. The main course should not incorporate processed food dishes or be fried.

3

Plan side dishes for each day's meal. Veggies and whole-grain dishes reign supreme when it comes to creating a healthy menu. Roasted seasoned vegetables, such as carrots, bell peppers and tomatoes work well. A side salad sprinkled with colorful veggies can make eating healthy a bit more enticing. Brown rice is also a healthy side dish as are fruit salads.

4

Avoid cookies and cakes for dessert. Instead put fruit dishes into the menu. This can be as simple as a bowl of fresh fruit that contains a variety of seasonal fruits like kiwi, green apples, oranges and watermelon. It also is important to plan beverages when compiling a healthy menu. Replace sodas and processed fruit juices with organic juices that contain 100 percent fruit juice and water.

Benefits of Healthy Eating

Weight Loss

One of the main benefits of eating healthy is seeing a significant weight loss---losing 2 to 3 lbs. a month is safe and adequate.

More Energy

Healthy eating habits such as munching on a handful of natural almonds leads to having more vitality and enough energy to exercise and get through the day.

Clear Skin

Consuming foods such as red beans, blueberries and apples that are rich in antioxidants and natural vitamins eliminates oily skin and helps hair and nails stay strong.

Healthy Body

An overall healthy body that can move freely by carrying less fat around the frame, which leads to positive physical self-esteem.

Longer Life

Eating healthy foods that are low in fat and calories such as turkey breast and low-fat yogurt may attribute to a longer lifespan compared to consuming processed foods and foods with high fat content.

How to Eat Healthy at Carl's Jr

Instructions

1

Eat the Charbroiled Chicken Salad which has 260 calories, 7g of fat and 16g of carbs. The most fattening salad on the menu is the Chipotle Chicken Salad served in a crispy tortilla shell bowl, which is 880 calories, 57g of fat and 51g of carbs and comes with a Chipotle dressing.

2

Remove the croutons from your salad. If you do, you will save yourself an additional 70 calories, 3g of fat and 8g of carbs.

3

Choose a fat-free salad dressing with your Charbroiled Chicken Salad. They have two fat-free choices available, the fat-free Italian with 15 calories and 4g of carbs per packet and and the fat-free French at 60 calories and 16g of carbs. They have one low-fat dressing which is the Balsamic at 35 calories, 2g of fat and 5g of carbs.

4

Have your meal with a diet coke which has no calories, fat or carbs or unsweetened iced tea which has only five calories and no fat or carbs.

5

Order the 6-piece chicken stars for the kids, which have 250 calories, 16g of fat and 14g of carbs. Substitute the side salad for the fries to make your child's meal more nutritional. The fries have 250 calories, 12g of fat and 32g of carbs for the kid's portion, and the salad has 50 calories, 3g fat and 5g of carbs. If you put a regular fatty dressing on your kid's salad, they are no better off than eating fries because the calorie, fat and carb content will be about the same if not more. So, use the fat-free dressings if they will eat it.

Heart Healthy Food Pyramid

Grains

For good heart health, avoid refined grains. Choose whole grains, such as multigrain bread, brown rice, whole wheat pasta and oats. Oatmeal is an ideal cholesterol-lowering fiber.

Fruits and Vegetables

The right vegetables can provide vitamins and minerals necessary to a heart healthy diet. Green, leafy vegetables such as broccoli, kale and spinach pack a powerful punch. Strawberries and cantaloupes are good fruit choices. Blueberries are excellent for their strong antioxidant properties.

Fats

Use fats such as olive oil, canola oil and peanut oil.

Protein

Fish, poultry and eggs are good sources for protein. Try salmon for its omega-3 fatty acids. Soy protein is also available in tofu, soy milk, or edamame (green soybeans) to lower triglycerides. Add a handful of nuts for a delicious protein boost.

Dairy

Calcium is a necessary nutrient. Choose lowfat or skim milk, and cheeses low in fat, or consider a calcium supplement.

How to Eat Healthy at a Spanish Restaurant

Instructions

1

Do some basic research before going to the restaurant. Spanish cuisine consists of thousands of recipes and dishes. Some foods, however, are considered traditional and staples, such as paella, a saffron rice dish often made with shellfish; gazpacho, a chilled tomato soup; and various types of shellfish and other seafood. Familiarizing yourself with the ingredients and relative healthiness of various dishes in advance will make selecting a healthy dish at the restaurant much easier.

2

Stick with dishes that are made primarily with vegetables and seafood, rather than the various cheeses, sausages and other calorie-dense foods that go into many Spanish dishes. For example, suquet is a traditional type of Spanish fish stew made with mussels, fish and other seafood. Another popular Spanish dish is hake fillets in a green salsa. Vegetable options include vegetarian paella and grilled vegetables.

3

Ask your server If you are unsure about what ingredients are in a particular dish. You can even mention that you are interested in ordering something light and ask for a recommendation.

4

Restrict your meal to your main dish. Don't overindulge in tempting appetizers or deserts, which are often loaded with fat, sugar and calories. Additionally, avoid eating too much of the fillers that often accompany a main dish. Rice and breads are common sides in Spanish cuisine, and they may be made with large amounts of butter or other fatty ingredients to add flavor. Stay away from these and you will avoid a lot of calories while still being able to enjoy your main course.

Easy & Cheap Healthy Diet Foods

Polenta

Very popular in Italian cuisine, polenta is a quick and easy grain that can be prepared in so many interesting ways. This form of corn meal can come raw or in precooked wrapping. Because it can be produced in abundance, this ingredient is one of the cheapest--and filling--items on the store shelf.

Once it is made, the flavoring is up to you. It can be used as a base for sauces and is an alternative to pasta. If you purchase the precooked product, all you need to do is slice it up and bake it until crispy.

Polenta can be substituted for bread for a lower calorie and carb option.

Frozen Wonders

Most people think that frozen foods are high in preservatives and fat. However, there are many options in your grocer's freezer that may surprise you.

Frozen vegetables, such as peas, artichokes and asparagus, can provide your daily dose of vitamins. They are also substantially cheaper than fresh vegetables and have a much longer shelf life.

You can add these ingredients to whole wheat pasta for a filling and low carb meal or just serve them as a side dish along with grilled chicken.

Beans, Beans, Beans

Canned beans are one of the pantry staples you cannot live without. They are such a versatile cooking item that can be used in so many dishes.

Beans are loaded with fiber and nutrients and they are quite filling when added to a dish. The cans can be found at any grocery store and usually cost between $1 and $1.50 per can.

To make beans a healthy part of your meal, add them to whole grain rice and ground beef. They are also an alternative to meat products if you are on a vegetarian diet.

How to Import Health Food Supplements to USA

Instructions

1

Contact the manufacturer directly. It is best to contact the manufacturer directly concerning the import of the dietary supplement. Also, you will need to ask the manufacturer certain questions that will help with the import process.

2

Make sure the supplement meets the FDA definition of a supplement. The FDA defines a supplement as a non-tobacco product that contains a vitamin, mineral or botanical. This is stated under Section 201 (ff) of the Federal Food, Drug and Cosmetic Act.

3

Ask for the supplement's label information. The FDA requires all domestic and foreign supplements to have a listing of all the vitamins and minerals it has. Each vitamin and mineral in the supplement must also have a percentage to it, indicating how much of your daily intake of the vitamin or mineral you are consuming.

4

Investigate if the manufacturer is listed on Bioterrorism Act. If a manufacturer is not listed on the Bioterrorism Act, then they cannot sell their products in the United States.

5

Ask the Animal and Plant Health Inspection Service (APHIS) about the supplement. The APHIS bans all imported products that contain a risk of mad cow disease. Some non-vegan supplements may utilize animal products that are prone to mad cow disease infections.

6

Order your health food supplements. Once you find out if the health food supplement can clear FDA regulations, then there should be no problem purchasing the product through the vendor.

Healthy Food Pyramid Chart

About Health Food Delivery

Types

There are several types of health food delivery services, depending on your definition of health food. Choose from a variety of options, including organic, vegan, vegetarian, raw food, low-carb and portion controlled.

Benefits

The top benefits of health food delivery are time saving and convenience, because you save significant time when someone else does the planning, shopping and preparing of food.

Geography

Geography is a major consideration, because not all cities offer health food delivery services. Major metropolitan cities such as Los Angeles, New York and Seattle have a wide variety of options.

Considerations

Not all delivery services that say they deliver healthy fair actually do, so it's important to do your own research.

Fun Fact

Celebrities are frequent users of health food delivery services. For example, RAWvolution in Santa Monica, California, boasts clients including Susan Sarandon, Cher, Alicia Silverstone and Carol Alt.

How to Start Your Own Health Food Business

Instructions

1

Research. You'll need information on permits required, naming your business and a store space for your business. Make sure you follow all the regulations set forth by the area which you will be operating from. A legal team may help you with this.

2

Hire a legal team to help you. You'll need legal assistance to start your business, along with operating your business should a customer have issues. Consider Pre-Paid Legal Services if your budget will not allow for a full legal team. This will encompass a monthly fee that will have a team or lawyers at your side anytime.

3

Get your required business permits, and file your "Doing Business As" name. This gives you the legal right to operate business, and to open a bank account in your business name. Without these, you will not be operating legally. Consult your legal team for help with this.

4

Find your providers. You'll need to make sure you have providers of several different types of health food that you can offer at several different prices.

5

Develop your company logo, and marketing and advertising materials. If you are planning an online-only store, develop your website, too. You can do this yourself, or hire a firm to assist you, depending on your budget.

6

Acquire your physical store space, if want more than an online store. Decorate and furnish the store with aisles, signs and registers. Hire your staff with legal assistance, if need be.

7

Open for business! Stay in touch with your legal team to be updated with any laws and regulations you must follow.

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