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What are healthy eating tips? – Part 2

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.

Healthy eating tip 3: It’s not just what you eat, it’s how you eat

• Healthy eating is about more than the food on your plate.
• It is also about how you think about food.
• Healthy eating habits can be learned.
• It is important to slow down and think about food as nourishment rather than just something to gulp down.

Eat with others whenever possible
• Eating with other people has numerous social and emotional benefits.
• Eating in front of the TV or computer often leads to mindless overeating.

Take time to chew your food and enjoy mealtimes.
• Chew your food slowly.
• Do not rush though meals.
• Do not forget to actually taste the flavors and feel the textures of our food.
• Reconnect with the joy of eating.

Listen to your body
• Ask yourself if you are really hungry.
• Have a glass of water to see if you are thirsty instead of hungry.
• During a meal, stop eating before you feel full.

Eat breakfast, and eat smaller meals throughout the day
• A healthy breakfast can jumpstart your metabolism.
• Eating small, healthy meals throughout the day keeps your energy up and your metabolism going.

Avoid eating at night
Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning.

Healthy Eating Tip 4: Fill up on colorful fruits and vegetables

• Fruits and vegetables are the foundation of a healthy diet.
• They are low in calories and nutrient dense.
• This means they are packed with vitamins, minerals, antioxidants, and fiber.
• Try to eat a rainbow of fruits and vegetables every day and with every meal.
• Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants.
• Aim for a minimum of five portions each day.

Some great choices include:
1. Greens
• Branch out beyond bright and dark green lettuce.
• Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options.
• They are packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

2. Sweet vegetables
• Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals.
• Reduce your cravings for other sweets.

3. Fruits
• Fruit is a satisfying way to fill up on fiber, vitamins, and antioxidants.
• Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills:
• The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.
• A daily regimen of nutritional supplements is not going to have the same impact of eating right.
• That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
• The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically.
• They can’t be broken down into the sum of their parts or replicated in pill form.

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

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