How to Eat Healthy - Tips

Eating healthy isn't always easy. Today's hectic lifestyle can often leave us struggling to maintain healthy eating habits while constantly on the go. Families are busier then ever and more often than not, the healthy choice is not the easy choice. But with a little planning there are ways to make sure we are getting the valuable nutrients our bodies need to stay healthy. Here are a few tips to get you started:

* Eat a variety of nutrient-rich foods

You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods.
* Enjoy plenty of whole grains, fruits and vegetables

Surveys show most people don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
* Eat moderate portions

If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know that recommended serving of cooked meat is 85 gram (3 ounces), similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings.
* Limit sugary foods, salt, and refined-grain products

Sugar is added to a vast array of foods. In a year, just one daily 300 ml (around 10-ounce) can of soft drink (130 calories) can increase your weight by around 6 kg (13 pounds). See suggestions below for limiting salt and substituting whole grains for refined grains:
o Eat whole-grain breakfast cereals, such as wheat flakes, shredded wheat, muesli, and oatmeal. Bran cereals are not actually whole-grain cereals, but their high fiber content also makes them a good breakfast choice.
o Substitute whole-grain breads, rolls, tortillas, and crackers for those made from refined grains.
o Substitute whole-wheat pasta or pasta made from 50% whole wheat and 50% white flour for conventional pastas.
o Choose fruits and vegetables often. They contain very little salt unless it is added in processing.
o Read the Nutrition Facts Label to compare and help identify foods lower in sodium.
o Choose fresh or frozen fish, shellfish, poultry, and meat most often. They are lower in salt than most canned and processed forms.
* Drink more water

Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
* Keep fat to a minimum

Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the predominant fat in animal products, is more easily deposited as fat tissue than unsaturated fats. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise. Small amounts of polyunsaturated and mono-unsaturated fats may have some health benefits when they are part of a healthy diet.
* Eat regular meals

Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
* Reduce, don't 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 moderating how much of these foods you eat and how often you eat them.
* Drink alcohol in moderation

A healthy diet can include a moderate amount of alcohol (men should drink less than two standard drinks per day and women less than one standard drink per day). Alcohol should not be given to children.
* Watch those snacks

Why do we eat snacks? They taste great, they're easy, and they satisfy our sweet and salt cravings. And, let's face it, crunchy food is fun. However, some snack foods are high in fat & salt.
* Keep a food journal

The most important tool for weight loss or any dietary change is a food diary (in which you keep note of every single thing you eat throughout the day for at least a week). It helps you track what you're eating, makes you accountable and makes it easier for you to identify areas for change.
* Get on the move

As we have seen, too many calories and not enough activity can result in weight gain. Moderate physical activity helps burn off those extra calories. It is also good for the heart and circulatory system and for general health and well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift/elevator (up and down!). Park your car a little further. Go for a walk in your lunch break. You don't have to be an athlete to get on the move!
* Take time to chew your food

Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
* Avoid stress while eating

When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
* Eat early, eat often

Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.

Finally, take one step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.

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