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What are healthy eating tips? – Part 1

Healthy eating is not about staying unrealistically thin, or depriving yourself of the foods you love.
• It’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible.
• Some nutrition basics and using them in a way that works for you is about healthy eating.
• You can expand your range of healthy food choices.
• Learn how to plan ahead to create and maintain a tasty, healthy diet.

Basic healthy eating points to be kept in mind are:

• Set yourself up for success
• Moderation is key
• Fill up on fruits & vegetables
• Eat more whole grains
• Enjoy healthy fats
• Put protein in perspective
• Add calcium & vitamin D
• Limit sugar & salt

Healthy Eating Tip 1: Set yourself up for success

• Think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change.
• If you approach the changes gradually and with commitment, you will have a healthy diet sooner.

Simplify
• Do not be overly concerned with counting calories or measuring portion sizes.
• Think of your diet in terms of color, variety, and freshness.
• This way it should be easier to make healthy choices.
• Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients.
• Gradually, your diet will become healthier and more delicious.

Start slow and make changes to your eating habits over time
• Trying to make your diet healthy overnight isn’t realistic.
• Changing everything at once usually leads to cheating.

Make small steps, like
• Adding a salad (full of different color vegetables) to your diet once a day.
• Switching from butter to olive oil when cooking.

Every change you make to improve your diet matters
• You don’t have to be perfect.
• You don’t have to completely eliminate foods you enjoy.
• The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease.
• Every healthy food choice you make counts.
• Think of water and exercise as food groups in your diet.

Water
• Water helps flush our systems of waste products and toxins.
• Dehydration causes tiredness, low energy, and headaches.
• It’s common to mistake thirst for hunger.
• Staying well hydrated will also help you make healthier food choices.

Exercise
• Find something active that you like to do and add it to your day.
• Add healthy greens, blueberries, or salmon.
• The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

We all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
• Try not to think of certain foods as “off-limits.”
• When you ban certain foods or food groups, it is natural to crave for those foods more.
• If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often.

Think smaller portions
Serving sizes have ballooned recently, particularly in restaurants.
When dining out:
• choose a starter instead of an entree.
• split a dish with a friend.
• don’t order supersized anything.

At home, use smaller plates
• Think about serving sizes in realistic terms.
• Visual cues can help with portion sizes.
• Your serving of meat, fish, or chicken should be the size of a deck of cards.
• A teaspoon of oil or salad dressing is about the size of a matchbook.
• Your slice of bread should be the size of a CD case.

Eat, Drink, and Be Healthy Mindful Eating 50 Secrets of the World’s Longest Living People

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