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How to Improve Your Eating Habits and Manage Your Weight

You can greatly improve your eating habits by making the right choices and doing things a little differently. A healthy diet and active lifestyle can reduce your risk of being overweight and obese, which increases your risk of developing other chronic health conditions such as heart disease, high blood pressure, stroke and many types of cancer.

Consider these tips for healthy eating

* Consider starting your day with breakfast – breakfast fills your “empty tank” – also known as “breaking the fast”. Breakfast is what gets you going after a long night without food.. Eating breakfast gives you better stamina, energy and concentration throughout the day.

* Eat a variety of foods. Please don’t feel like you have to give up the things you really love and enjoy, like hamburgers, french fries, hot dogs, and ice cream. Understand that you need to be smart about how much you eat these and how often. Your body needs nutrients such as fats, carbohydrates and proteins as well as vitamins and minerals. You can get these nutrients from a variety of foods but you must balance your food choices to stay on a healthy course.

* Whole grains, fruits and vegetables (a must have!!) – These foods give you energy, they also give you vitamins, minerals and fiber and guess what? – They taste great… Try foods like brown rice or wheat bread. Strawberries, bananas, blueberries and watermelons are wonderful tasting fruits. These fruits and vegetables are wonderful in salads or on a sandwich. And remember that they come in different forms – fresh, cooked. Frozen, canned, dried. So, there is no excuse not to eat your vegetables and fruits.

* You watch portion control – the amount of food a person eats is a portion. Parts and services are different. A serving is a certain amount of food, and it’s probably smaller than you think. Check out these examples:

o A serving of meat is two to three ounces, roughly the size of your palm, a deck of cards, or an audio cassette tape.

o One serving of fresh fruit is one medium piece and about the size of a baseball.

o A serving of cooked pasta, rice or cereal is 1/2 cup or half a baseball or round handful.

o A serving of nuts is 1/3 cup, or a level handful.

A serving of peanut butter is two tablespoons, or about half the size of a golf ball

Eating the right amount of food at each meal is just as important as eating the right food. Consider these other tips to improve your eating habits.

– If you normally use or drink whole or 2% milk try using low fat or fat free milk.

– Instead of drinking soda drink water or other calorie-free beverages.

– If you tend to always have second helpings, try putting the food away after you’ve served instead of placing serving dishes on the table.

– Instead of white bread and pasta – eat a variety of whole-grain foods, such as whole-wheat bread, low-fat popcorn and brown rice.

– Pack sandwiches, yogurt and low-fat crackers instead of buying fast food on the road.

– Instead of snacking on chips and junk food – keep fresh fruits and vegetables on hand along with graham crackers, peanut butter, low-fat cheese and crackers.

– Try grilling and roasting instead of frying.

– and remember ‘don’t skip breakfast’.

Remember the saying “Eat to live – don’t live to eat” –

For your continued health and success –

Miss Julia

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