Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, it means that there is a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips will help you follow that advice while still enjoying the foods you eat.
10 Tips to Healthy Eating
1 Drink plenty of water or other calorie-free beverages:
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice cold glass of water is really what you need.
“If you do not like plain water, try adding citrus or a splash of juice, or brew tea gives a mango or peach, which have lots of flavor but no calories,”
2 Make half your plate fruits and vegetables:
Eat more vegetables, fruits, whole grains and fat-free or 1% milk and dairy products. These products have the necessary nutrients for the health, including potassium, calcium, vitamin D and fiber. Make them the basis for meals and snacks.
-Let’s start with focusing on getting the recommended 5-9 servings of fruits and vegetables every day.
-Fruit and vegetables Choose red, orange and dark green vegetables, like tomatoes, sweet potatoes and broccoli, along with other vegetables for your meals.Add fruit before meals as part of main or side dish or as a dessert.
3 Maintain a healthy weight:
The weight that’s right for you depends on many factors, including your gender, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some cancers and other diseases. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you keep losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintain a healthy weight.
4 Avoid oversized portions:
Use a smaller plate, bowl, and glass. The portion of the foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
5 Eat regularly.
Skipping meals may result from control of hunger, which often leads to overeating. If you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but do not eat so much that it becomes a snack throughout the meal.
6 Reduce, do not eliminate certain foods.
Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is slowing down, how much of these foods you eat and how often you eat them.
Identify the major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing low-fat or low-fat dairy products and lean meats such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you do not have to give it up. Just eat it less often. When dining, share it with a friend, ask for a take-home bag or a smaller portion.
7 Balance your food choices over time.
Not every food has to be “perfect.” If you eat foods that are high in fat, salt or sugar, select other foods low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8 Switch to fat-free or low-fat (1%) milk:
They have the same amount of calcium and other essential nutrients such as whole milk, but less saturated fat and calories.
9 Foods to eat less often:
Reduce your intake of foods high in solid fats, added sugars and salt. They include cakes, cookies, ice cream, candy, soft drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.
10 Remember, foods are not good or bad:
Select foods based on your total diet, not whether any individual food “good” or “bad.” Do not feel guilty if you love foods such as apple pie, potato chips, candy or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.