Healthy Eating Habits. Bite-Sized pieces to chew on.
The task of swapping your unhealthy eating habits for healthy ones can feel, at the very least,Overwhelming.
Sometimes the hardest part about getting started is breaking the process down into manageable pieces. Here are some bite-sized pieces to help you take the first few steps toward a life time of healthier eating:
- Start your day with a healthy breakfast that fires up all the body’s systems and gives you energy right from the start.
- Add whole wheat and other grains to your food choices - they contain more vitamins, minerals and fiber than white bread. Choose brown rice, whole wheat bread and pastas for extra nutrients.
- Avoid artificially flavored fruit drinks and soda. Choose 100% juice. If you want to minimise calories and still get the vitamins, dilute the juice with sparkling water.
- Use a handful of fresh fruit or berries to make your yogurt, pancakes, cereal or waffles more exciting to eat.
- Use low-fat vegetable spread and yogurt instead of butter and sour cream when topping up the corn-on-the-cob, baked potatoes or other side dishes. Limit the add-ons to avoid a lot of high-cholesterol calories.
- Limit eating red meats to three to four times per week. Choose the leanest cuts of meat, such as "loin" or "round" cuts. Plan the majority of meals around chicken, turkey or fish, and for healthy vegetarian options, try beans, soy or tofu protein.
- To save calories: roast, bake, broil or grill meats instead of frying. Use non-stick sprays instead of oils.
- Meals should be well balanced and include a variety of food types, protein, starch, fruits and vegetables. An easy way to measure amounts is to select sizes - the size of the palm of your hand.
- Keep snacks healthy by taking bags of baby carrots, celery, cucumbers or pepper strips to work or school.
MAKE HEALTHY CHOICES!
- Read the label! Unfortunately, the naming and packaging of many food items can be deceiving in terms of what you "think" you’re getting. Knowing how to read and interpret the food label is the best way to ensure you’re getting what you want.
- Avoid eating out too often. And when you do, make healthy choices. Try not to order an extra large or oversized portion. If the food comes in a large portion, cut what you eat in half and save the rest for another meal.
- Ask for healthy alternatives to your meal. Order lean roast beef or grilled chicken sandwiches. Ask for light cheese on your pizza and choose a portion of roasted or steamed vegetables over a plate of fries.
- Eating a diet low in fats and rich in fruits and vegetables greatly reduces the risk of heart disease, cancer, obesity and diabetes. Combine this with regular exercise every day and you are on your way to maintaining or losing weight and a healthier lifestyle!