Healthy eating is not about strict nutrition philosophies, staying
unrealistically thin, or depriving yourself of the foods you love. Rather, it’s
about feeling great, having more energy, and keeping yourself as healthy as
possible– all of which can be achieved by learning some nutrition basics and
using them in a way that works for you.
Healthy eating begins with learning how to “eat
smart”—it’s not just what you eat, but how you eat. Your food
choices can reduce your risk of illnesses such as heart disease, cancer, and
diabetes, as well as defend against depression. Additionally, learning the
habits of healthy eating can boost your energy, sharpen your memory and
stabilize your mood.
This time I would like to explain how to get the healthy eating, not just eat what ever you want but really how you manage and change your eating habit. There is 3 tips that i will explain for this part;
Tip 1: Set yourself up for success.
You have to think about planning a healthy diet as a number
of small, manageable steps rather than one big drastic change. If you approach
the changes gradually and with commitment, you will have a healthy diet sooner
than you think.
- Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients..
- Start slow and make changes to your eating habits over time. Create of small steps, like adding a salad (full of vegetables of different colors) for your diet once a day or replace the butter into olive oil for cooking. With the small changes that will become a habit and not burdensome, and you also can continue to add more healthy choices for your diet.
- Any change you make for improve your diet problems. You are not to be perfect and you do not need completely eliminate the foods you enjoyed for have a healthy diet. Long term goal is to feel well, to have more energy and reduces cancer risks and disease. Do not let your missteps derail you every healthy food choices you make counts.
People often think about eating healthy as all or nothing proposition, but the key to any healthy diet is moderation. We all need a balance of carbohydrates, proteins, fats, fiber, vitamins, and minerals for maintain a healthy body.
- Try not to think of certain foods such as "off-limits." If you have to ban certain foods or food ingredients group, it is natural to want to eat more, and then feel like a failure when the temptation. If you are attracted to sugary foods, salted or unhealthy to begin reducing the size of portions and not eat so often. Later you may find yourself less thirsty or think of them as an occasional indulgence.
- Consider smaller portions. The portions exploded recently, especially in restaurants. When eating out, choose a starter instead of starter, main course and shared with a friend not be supersized. At home, with smaller plates, consider portion sizes in terms of realistic and start small. Visual clues can help your portion sizes of meat, fish or chicken, the size of a deck of playing cards. A teaspoon of vinegar or a salad has to be about the size of a matchbox and your sandwich on the size of a CD case.
Tip 3: It's not just what you eat, it's how you eat
Healthy eating is about more than the food on your plate, it is also about how you think about food. Healthy eating habits can be learned and it is Important to slow down and think about food as nourishment rather than just something to Gulp down in the between meetings or on the way to pick up the kids.- Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
- Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. Reconnect with the joy of eating.
- Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
- Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Articles source: helpguide.org
