What are some tips for healthy eating?

Dr. Vonda Wright, MD
Orthopedic Surgeon

Tips for healthy eating include:

  • Eat green and leafy all the time. You won't gain weight, and you will cover your vitamin and mineral needs.
  • Eat protein with every meal. Protein digests slowly and will keep you feeling full longer.
  • 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.
  • Cut added sugars, and minimize foods with ingredients you can't pronounce.
  • Listen to your body. Stop eating when you begin to feel full, not when you have to unbutton your clothes.
  • Don't skip a meal. This makes your body think it is starving so your metabolism slows to conserve energy.
  • Remember what you eat is important. It's a waist line—not a waste line.
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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.

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There are plenty of things you can do to eat better, including consuming smaller, more frequent meals. In this video, RealAge's Dr. Mike Roizen offers smart and easy ways to improve your health through your diet.

Dr. Joshua C. Klapow, PhD
Psychology Specialist

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.
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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.

Following are some tips for healthy eating:

  • Eat three meals a day. Meals should consist primarily of fruits, vegetables and whole grains. Choose lean meats, poultry, fish, beans, eggs and nuts.
  • Control portion sizes. Take time to enjoy smaller amounts of food.
  • Limit foods high in salt, saturated fat, trans fat, cholesterol and added sugar.
  • Drink alcohol in moderation—up to one drink a day for women.
  • Stay hydrated by drinking enough water.

Trinity Health is a Catholic health care organization that acts in accordance with the Catholic tradition and does not condone or support all practices covered in this site. In case of emergency call 911. This site is educational and not a substitute for professional medical advice, always seek the advice of a qualified health care provider.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.