Healthy Eating...

http://www.helpguide.org/life/healthy_eating_diet.htm

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.

Listen to your body: Ask yourself if you are really hungry, and stop eating when 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. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

Eat early, eat often: Starting your day with a healthy breakfast can jump start your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Bad carbs are foods that have been “stripped” or processed in order to make cooking fast and easy, like white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which can lead to weight gain.

Good carbs can’t be digested as easily. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.


Sources of good fats
Monounsaturated: canola, peanut, and olive oils; avocados; nuts and seeds.
Polyunsaturated: sunflower, corn, and soybean oils
Omega-3 essential fatty acids: fatty fish, walnuts, flax seeds and flax seed oil; beans

Sources of bad fats
Saturated fats: Full-fat dairy products (butter, ice cream, cheese, cream); red or dark meat.
Trans fats: Commercial baked goods, fried foods, anything containing partially-hydrogenated oils
Damaged fats: Oils that have turned rancid from exposure to light, heat, or air; oils heated past their smoking points

The bottom line: The key to a healthful diet plan is to substitute good (monounsaturated, polyunsaturated, including omega 3) fats for bad fats (saturated and trans fats).


Tips and strategies for a healthy eating plan
So, how do you actually implement all this information on healthy eating into your life? The following tips can help you ease your way into a healthier diet.

Read the labels – Always look at the first ingredient listed - seeing sugar, corn syrup, salt, or some other unhealthy ingredient high on the list probably means it isn’t the healthiest choice.

Keep a food diary – For one week, write down everything (no cheating!) that you eat or drink every day. If you can, keep track of serving sizes. At the end of the week, review your diary and decide where you need to make improvements.

Set Goals – Your goal can also be as simple as ordering a salad rather than a less-than-healthy appetizer or side whenever you go out to eat.

Take baby steps – Try one small change at a time, and build on it. If you aren’t getting enough fruit, you can add berries to your cereal in your morning. Or switch to low-fat dairy, and easily eliminate some saturated fat from your diet.

Make smarter choices within food groups –For example, choosing whole fruit rather than juice will save calories and earn you extra fiber. Or, switch to whole grain bread or pasta in place of your usual refined carbohydrate choices.

Don’t be the food police – There’s no need to cut out all of your favorite foods. You can enjoy sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving – Exercise will make any healthy eating plan work even better. While a healthful diet can reduce your risk of many diseases, adding regular physical activity can do even more.


Be Well.