Posts Tagged ‘diets’
Tips For Healthy Eating
1. Do not skip meals – plan your meals and snacks.
* Believe it or not – eat 3 meals and 2 snacks is the best way to keep your energy levels and healthy weight. You’ll be more likely to overeat or to select foods low in nutrition when you’re too hungry.
* Are you going to eat outside the home? Do not get stranded – carrying food with you or know where you can buy foods that are healthy and satisfying.
2. Learn simple ways to prepare healthy food.
* Think bake, boil, broil, fry and microwave cooking healthy ways of cooking instead of frying your food.
* Try dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to spice up your meals, instead of adding butter, margarine and gravy.
* Take off the skin and fat from meat, you will continue receiving the nutrition they need and continue to enjoy the rich flavor – and it is healthier for your heart!
3. Sugar is “power void” – avoid eating too much.
* Carbonated beverages and soft drinks are a big source of empty energy. This means they contain a lot of energy that do not need and few vitamins, minerals, protein and fiber. Try diet soda or unsweetened drinks, and water instead of soda and juice. Even unsweetened juices contain a lot of energy that do not need. But do not overdo it – it is OK to take 2 small glasses of regular soda or juice a day.
* The sugar in desserts, cookies and candy. Occasionally you place in your diet to these foods, but be sure to eat nutritious foods by eating sweets.
4. Pay attention to your body and what you eat.
* Eat slowly. Try to relax and eat slowly so that your meals last at least 20 minutes, since that is the time it takes for you to feel full.
* Listen to your body. Come when you’re hungry and stop eating when you are full it will help your body to balance energy needs and has to feel comfortable. Ask yourself: Am I eating because I have hunger, or because I have stressed or bored?
* Try foods that are hot (soups, cooked cereal, cocoa) and foods high in fiber (whole grains, vegetables, beans) to make you feel full.
5. Stay healthy and happy – avoid thinking about diets.
* There are no good foods or bad. All foods that are consumed in moderation can be part of a healthy diet.
* You do not need to buy foods that are fat-free diet. Fat-free foods or dietary supplements are not necessarily low in calories – some of them add sugar to replace the fat!
* YOU are more important than your weight or your body size – Believe! Your health and happiness can be hurt by drastic weight loss plans. If you have not yet reached your adult height, excessive weight loss could interfere with your growth, even if you are overweight. For youth who are growing, it is important to maintain a stable weight as you grow, instead of focusing on weight loss. If you’re overweight and want to make changes in your food intake and your lifestyle, ask your doctor (a) to give you a referral to a nutritionist.
Eating What is Advertised on TV
If television was our only reference for food would consume 25 times more sugar and 20 times more fat than our body needs.
Our diets would be full of sugar and fat but not include virtually no fruits or vegetables, according to researchers at the University Armstrong Atlantic in Savannah, Georgia, who discussed what would happen if someone ate 2,000 calories a day of foods that are advertised on television.