Healthy Eating … Making sense of it all
You’ve heard it before. You’ll hear it again. Get healthy. Eat right.
That’s the message from health organization, physicians and trainers across the globe. But how can you make health nutrition changes that stick? The experts say minor modifications over time can turn into big results.
The following tips will help you on your way to a healthy diet, feeling great and reducing your risk of heart disease, cancer and diabetes.
- Go for color. Be picky with the produce and select brightly colored fruits and vegetables.
- Don’t forget that beans and nuts (in moderation) are filling snacks filled with nutrition.
- Select whole-grain breads and cereals. Try whole grain pasta and brown rice. You’ll be surprise how tasty these fiber rich substitutions can be. Remember fiber helps fill you up which is great for dieters. Diets rich in whole grains have also been proven to help reduce the risk of heart disease and some cancers.
- Don’t forget about fat-free and low-fat dairy products. Switching from the whole fat or even 2% variety can save you lots of calories and artery clogging fat without sacrificing taste.
- Try fish! The American Heart Association recommends eating two meals of fish every week. Watch how the fish is prepared. Deep frying or drowning tuna in mayonnaise will counteract the health benefits of this naturally low-fat, high-protein food. Try varieties that are high in omega-3 fatty acids, such as salmon for additional heart protective qualities .
- Use skinless poultry and trim even lean cut of meats to remove all visible fat.
- Speaking of fat -choose wisely. Not all fats are created equal. Examples of healthy fats include vegetable oils (such as olive, peanut, soybean and canola), avocados, trans fat-free, soft, low-fat margarine and nuts. Just be sure to use them in small quantities.
• Put the breaks on saturated fats which are found mostly in animal products, such as butter, full-fat dairy products, meat, poultry and some tropical oils, such as palm and coconut oil.
- Don’t over fill your fuel tank! Be sure keep your eye on serving size..
- Split up when eating out. Start the meal with a request for a take home box. Cut your entrée in half and save the rest for another day. Consider having an appetizer and soup or salad as your meal or sharing a plate with your dining partner.
- Measure before you eat. Measure out appropriate serving sizes at home and store leftovers for another meal. Never eat right out of a bag or carton. It’s too easy to over eat without even realizing it. Try buying foods packaged in individual serving sizes to help you control portions.
- Add spice to your meals. When you cut the fat, don’t skimp on the flavor. Try different seasonings, herbs and spices to kick-start the natural flavor of the food. Be sure to limit the use of salt and watch for added salt in sauces and other prepared foods.
- Just eat. Don’t eat while watching TV or reading. Studies have shown doing so leads to overeating.
- Know what you’re eating. Read the food labels and use the “Nutrition Facts” panel to get the lowdown on the foods you buy and eat. Start by looking for foods with less saturated fat and sodium and more fiber.
- Get active. Include regular physical activity in your daily routine.