Healthy Eating Tips
When you hear the phrase healthy eating, you probably start thinking diet. Eating healthy is so much more. By making good food choices, you help ensure your body has the nutrients it needs to perform well, which keeps you healthy and gives you the energy.
Healthy Food Pyramid
Eating a variety of foods from the healthy eating pyramid is a good place to start. Make sure your healthy eating plan includes an assortment of grains, vegetables, fruit, dairy products, and proteins. When selecting grains, opts for whole-grains whenever possible. They are digested more slowly, which keeps you feeling full longer, and provide your body with much-needed fibre, phytochemicals and antioxidants. Don’t be fooled by foods that masquerade as whole grains; check labels to be sure. Eat a rainbow of fruits and vegetables. They also provide fibre and antioxidants, as well as vitamins. Choose reduced fat dairy products such as yoghurts and cheeses whenever possible. These a great source of calcium needed for strong, healthy bones. If you’re lactose-intolerant, look for lactose-free alternatives. Proteins provide the building blocks our bodies need to maintain and provide energy. The best protein options are those that are low in fat. Vegetarians can get their protein through nuts, seeds, legumes and soy products.
Eating fat
Fats and oils should be used sparingly. Choose foods that are low in saturated and trans fats. Your fat intake should be composed mainly of healthy monounsaturated and polyunsaturated fats. Don’t deprive yourself of treats. An occasional treat in moderation can be a part of your diet.
Speed up your metabolism
Pay attention to when and how you eat. Your metabolism doesn’t get revved up for the day until you have fueled your body with food. If you’re skipping breakfast, you’re shortchanging yourself of hours of energy. To keep your metabolism going strong for the day and avoid snack attacks, try switching to mini-meals. Instead of eating three big meals a day, break your day into four to six smaller meals. Avoid distractions while you eat as this can lead to digestive disturbances such as heartburn, as well as you taking in more food than you truly need. Take time to savor your food. More than just being fuel for our bodies, food can be an experience. Eat slowly, paying close attention to the flavors and textures. It can take the brain a few minutes to get the message from your stomach that it’s full. If you’re not taking the time to enjoy your food and listen to your body’s signals, you risk overeating.
Water and weight loss
Water is an important aspect of any healthy eating plan. With approximately 75% of our bodies made up of water, you need to be sure to stay hydrated at all times. The water you take in helps your body remove toxins and wastes. If you find you’re hungry all the time, check to see if it’s truly hunger you’re feeling. Thirst often masquerades as hunger. Try a glass of water before reaching for food.
Sodium and weight loss
Watch your salt intake. Many packaged foods contain high amount of sodium. Check food labels carefully to be sure you’re not inadvertently taking in more than necessary. Excess sodium intake can lead to a build up in your blood, forcing your heart and arteries to work harder to move it. In some people, this can lead to problems such as swelling or high blood pressure. Be careful not to swing too far to the other end of the spectrum though. Our bodies need some sodium to maintain the correct balance of fluids, transmit nerve impulses and work your muscles. As with other aspects of your healthy eating plan, aim for a good balance.