10 Tips for Healthy Eating
Overview
2010-03-08
Don’t skip breakfast.
Research shows that people who eat breakfast consume fewer calories at lunch and dinner. Also people who skip breakfast burn fewer calories. A breakfast that is high in fiber and carbohydrates, but low in fat gets your metabolism moving faster.
Portion Control.
Most meals are a lot larger than the average adult needs. Try using a lunch-size plate rather than a dinner plate and do not overload your plate. A serving of meat is about the size of a deck of cards or the palm of your hand. Fill the rest of your plate with vegetables and whole-grain foods.
Small changes count.
Make small changes over time in what you eat. Just by switching from whole to 1 percent or skim milk cuts the fat by at least half. Lose the bacon, cheese, fried food and extra bread. Use mustard instead of mayonnaise for extra flavor. Hold the butter on your popcorn and switch to water instead of sugary sodas.
Plan ahead for snacks.
Eating frequently instead of waiting until you’re ravenous will help you avoid overeating. Always try to have some cut-up fresh vegetables or fruits on hand such as celery and carrot sticks, cherry tomatoes, strawberries and blueberries. Small amounts of nuts also make a good snack.
Read labels.
Know what you are eating. All things are not “lite” or natural just because it says so on the package. Check the sodium, fat and cholesterol content. And if you have diabetes, pay particular attention to carbohydrates.
Eat a variety of vegetables, fruits, legumes and whole grains.
Make a serious effort to include a variety of vegetables and fruits. Select whole-grain and high-fiber foods.
Moderation is key.
Not only is it important to watch how much you eat, but if you drink alcoholic beverages, do so in moderation.
Watch the salt and sodium.
Try not to add salt. Use lemon juice, herbs and spices and salt-free seasonings add flavor. There are many salt-free seasonings you can purchase with interesting flavor combinations.
Eat more fish.
Include more fish in your diet, especially fish that contains omega-3 fatty acids, such as salmon and tuna. Try to eat it two or three times a week.
Consult your doctor.
Before you make any changes or adjustment to you current diet plan consult your physician. Your doctor will make sure you have a healthy balance of proteins, carbohydrates, and fats. Check with your doctor before you take any vitamins and herbal supplements.
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