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Good Eating Habits

August 6, 2009
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Good Eating Habits
Drink water,little and often throughout the day.
Eat something in the morning -it does not have to be first thing as you jump out of bed, but eating something when you get up will replenish your blood glucose levels and fuel your brain and your body.
Eat at least 5 portions of fruit and vegetables a day -they’re great as snacks and if you have at least 1 serving per meal, you’ll easily make this target.
Go for color. Check you are eating a variety of colorful fruit and vegetables – think yellow, red, green and orange.
Eat as wide a variety of foods as possible. If you can count up the number of different foods you eat on your 10 fingers, you need to add more kinds to your diet. This will help you get a greater choice of nutrients and fiber sources.
Avoid long periods without eating. This will help stabilize your blood glucose levels and make you less likely to over-eat, or grab an unhealthy snack, later.
Rate your food hunger. On a scale of 1-5 (1= starving, 5= stuffed). Aim to eat before you reach”1″ and stop eating before you reach “5”.
Take time to eat. It sounds obvious, but it will help you eat more balanced diet and avoid excess calorie intake. Studies show that individuals eat up to 15% more calories when they are in rush at meal times.
Chew your food. Proper chewing can aid your digestion, and has been shown to reduce symptoms off irritable bowel syndrome.
Avoid fad diets. There are no miracle foods – good health requires you to eat a variety of quality food in moderation.
Miracle Diets:
To keep your ideal body figure:
Do you ever look in the mirror and worry about what you see? Does the bulge you grab when you pinch your arm seem too thick? Are these are some of the constant worries whirling in your mind?
The key to a healthy diet is to reduce fat intake. However, that’s often easier said than done. Most fatty foods taste good and add to the richness and enjoyment of a meal. In spite of this, we should always keep in mind the hazards fatty foods can bring, and we can replacethem with healthier ones. This should include an increase in complexcarbohydrates and fiber intake (fresh fruits, green leafy vegetables, legumes, grain products and rice). Complex carbohydrates are nutritious, tasty, contain much fewer calories, and satisfy hunger drive easily.
Secondly, you must improve your eating habits. Many teens nowadays do not exercise very much and yet take in a lot of calories. For instance, when you get home, do you rip open a bag of cookies or potato chips as you plop in front of the TV? When you finish school, do you head for candy or soda machines? These habits pile on excess calories
DO’s:
Eat slowly, giving your brain time to catch up with your stomach and tell you when you have already had enough to eat.
When you feel hungry, chomp on something like a piece of carrot or celery. It soothes your hunger effectively, gives you valuable nutrients for almost no calories.
Eat several small meals or nutritious snacks rather than one or two large meals a day. Larger meals encourage the formation of fat while smaller meals increase the release of extra energy as body heat.
Drink plenty of water with a meal and eat some high-fiber foods such as salads first. Water and fiber help you feel full without having to pack away excess calories later.
If you grocery shop for your family, do it on a full stomach. At home, keep problem foods out of sight and leave healthy foods visible and handy.
If you know you’re going to a party or social function, plan your eating strategy in advance. Allow yourself some treats, but decide on your limits.
Dont’s:
Don’t heap up piles of food on your plate. Start with small portions instead. Go back for more only if you feel really hungry.
Reduce the amount of condiments you add to food. Items like mayonnaise and catsup add lots of calories and salt that you don’t really need.
Eat in one place, not all over the house, in front of the TV, or while on the phone. Eating during other activities builds the habit of eating when you engage in those activities again, even if you are not hungry.
Avoid yo-yo dieting, periods of food restriction followed by gluttony. Instead, try to improve your diet and see whether you can stick with that change permanently.
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