What are some tips for healthy eating?

Tips for healthy eating include:

1. Eat green and leafy all the time. You won't gain weight, and you will cover your vitamin and mineral needs.
2. Eat protein with every meal. Protein digests slowly and will keep you feeling full longer.
3. Eat healthy fats. Your body needs fat, but you must choose the mono and polyunsaturated versions for the most benefit with the least bad qualities.
4. Cut added sugars, and minimize foods with ingredients you can't pronounce.
5. Listen to your body. Stop eating when you begin to feel full, not when you have to unbutton your clothes.
6. Don't skip a meal. This makes your body think it is starving so your metabolism slows to conserve energy.
7. Remember what you eat is important. It's a waist line -- not a waste line.

Here are some simple healthy eating tips from the U.S. Department of Health and Human Services and the U.S. Department of Agriculture:

• A healthy diet should emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. It should include lean meats, poultry, fish, beans, eggs, and nuts, and it should be low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Try to eat a variety of whole fruits rather than fruit juice. Eat vegetables of every color, including dark green vegetables (broccoli, kale, and other dark leafy greens), orange vegetables (carrots, sweet potatoes, pumpkin, and winter squash), and beans and peas (pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils).
• Eat foods that are rich in calcium every day, including low-fat or fat-free milk, or an equivalent amount of low-fat yogurt and/or low-fat cheese (11.2 ounces of cheese equals 1 cup of milk). If you don't or can't consume milk, eat lactose-free milk products and/or calcium- fortified foods and beverages.
• Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. Make sure that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.
• Eat lean protein. Make sure your meats are broiled, baked, or grilled, and include fish, beans, peas, nuts, and seeds in your sources of protein.

Some healthy weight-loss tips:

• Eat a variety of foods including lean protein, complex carbohydrates, omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olive oil.
• Remember to eat at least five servings of fruit and vegetables a day.
• Avoid trans fats, saturated fats, and animal fats. This includes fried foods and most fast-food meals.
• Remember portion control. If you must eat seconds, try fruit.
• Exercise an hour a day.
• Be aware of the labels on fat free foods.

For more information, go to: http://www.weight-loss-plans-4-you.com

 

 

Nutritionists and diet gurus know that the two rules to healthy eating and slimmer waistlines are: Always eat a nutritious breakfast within an hour of rising, eat every three to four hours thereafter. Of course, what you eat is also important, and can go a long way toward remedying, and preventing, sags and slumps during your day. Avoiding that sensation of being off-the-charts ravenous will help you to fight mental fatigue and subzero energy. It will also help you to make better food choices at your next meal or snack.

From The Mind-Beauty Connection: 9 Days to Less Stress, Gorgeous Skin, and a Whole New You by Amy Wechsler.

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