10 Steps to Healthy Eating

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1 Eat whole grains. I can’t stress how better much whole grains are for you than processed sources. They contain fiber, nutrients, and are better digested by your body. How can you know if something is whole grain? A good rule of thumb is to look for items that have 3 grams of fiber or more per serving. Also check the ingredients. If you see enriched wheat or white flour as an ingredient it’s not whole grain.

2 Only buy low or non fat dairy. Much dairy is high in saturated fat that can be harmful to your health. Choosing low fat items is a great alternative and can improve your health. There isn’t that much of a difference in taste and lowering the fat in your diet improves heart health.

3 Avoid excess salt and sugar. A little salty or sweet treat on occasion is okay, but if you’re eating sugary or salty foods throughout the day you’re seriously harming your health. High sodium intake can lead to hypertension while high sugar can contribute to developing Diabetes type 2. Keep sugary and salty foods in short supply and you’ll find they’re easier to avoid.

4 Fruits and veggies are a must. Your mom told you to eat your broccoli and she was right! Your vegetables are split up into five groups, leafy greens, starchy vegetables, orange vegetables, dry beans and peas, and other. Have a little of each throughout your week to get all of the nutrients they provide. Having a variety of fruits is also important to your nutrient intake. Oranges have vitamin C and bananas contain potassium, both of which are nutrients your body needs.

5 Read food labels. If you’re paying attention to what is in the food, you’re more likely to be careful about what you eat. Many foods are high in fat, cholesterol and sodium. How can you eat healthy if you don’t know what’s in the food you eat. Pay attention to the labels and you’ll see an improvement in your food choices.

6 Avoid trans fats. Trans fats are found in processed foods which are never a good thing. Most health experts recommend avoiding trans fats altogether! Again it’s important to check the food labels so you can watch out for these.

7 Eat lean meats. Red meats like beef and lamb are okay once a month, but shouldn’t be eaten regularly. You can find substitutes for bacon, ground beef, and sausage made out of turkey or other lean meats. Poultry is an excellent source of lean meat. Fish is also a lean meat with the added bonus of Omega-3 fatty acids.

8 Avoid fast food. What more can I say? Fast food is loaded with trans fats, sodium, sugar and salt. Not to mention it’s all processed. Even fast food places that offer healthy alternatives aren’t all that healthy. Avoid fast food as much as possible or completely.

9 Eat smaller portion sizes. You should use the size of your fist to determine portion sizes. Using this guide can help you avoid over-eating. If you do get hungry throughout the day eat a small healthy snack to avoid over-eating later.

10) Don’t drink soda. Soda is just extra calories and extra sugar or chemicals if you do diet. It may taste good, but it has absolutely no nutritional value and just adds empty calories to your diet.


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