Healthy Eating Tips
Throughout the last 10 years I have accumulated a lot of healthy eating tips and because I know that people, like myself are always looking for additional ideas, I created this page specifically with 10 healthy eating tips for your personal use.
The definition of "good health" is living a high quality lifestyle free of disease and ailments as well as one that is balanced both physically and emotionally. There are many definitions of what is means to live "healthy" out there which is quite apparent through the millions of books and other resources available today all promising the world.
The 2 more most important aspects of living healthy is proper nutrition and regular activity levels. I myself try to do my best in practicing and recommending realistic lifestyle behaviors that anyone can implement today and forever, not just a few weeks (diets, etc)
10 Healthy Eating Tips
Here are 10 very practical and basic healthy eating tips that I have learned and have incorporated into my lifestyle to stay healthy. Again, these are my own personal healthy eating tips that I have used over the years to keep myself from going crazy deciphering between all of the healthy eating information available out there.
Not only can you use these healthy eating tips as an adult but you can also practice them as a family to help reduce the significantly high rates of obesity in children today.
- Foods are neither GOOD or BAD, there are simply better choices available. There are tons of foods choices today but one thing that we have to remind ourselves is that we are all human. Yes, there are foods that are not that great for us but we all need to fulfill our desire to "cheat" once in awhile. So, if you feel that you want to have that ice cream, go ahead! Just remember that you now need to make better choices for the rest of the day! It is when you are constantly making those unhealthy eating choices that it will get you into trouble!
Not really sure between the GOOD and the BAD? I highly recommend the book to the right by David Zinczenko "Eat This and Not That" as a must read for you with even better healthy eating tips for you!
- Make slow, moderate changes to your diet. When someone
goes on a "diet" 95% of the time we set unrealistic
expectations for ourselves just as when starting a fitness
routine. If you haven't been doing anything in terms of
physical fitness, then telling yourself that you will run 5
miles each day isn't really a realistic achievement is it?
Start by making small, more realistic changes to your diet.
For example, switch from 1% milk to 2% or even skim milk to save yourself calories each day. Or, if you happen to drink soda pop, instead of eliminating it all together (eventually I recommend doing it) try cutting back the number of servings you have each day. Instead of 80oz of pop cut it in half to 40oz or less. Keep in mind that making modifications to your diet is not easily especially if you have been doing the same thing for several years. Try changing one behavior at a time instead of 3-4 will make a huge difference in your success rate. Master one, then move onto the next.
- Use the Food Guide Pyramid to help serve as a guide.
Since 2000, this guide has been modified from its original
version to make sure we focus on not only nutrition but
activity as well. The United States Department of
Agriculture (USDA) has a great, FREE resource that provides
us with healthy eating guidelines to keep our diet in check
and balances via an interactive website at
www.mypyramid.gov.
Create a free account and learn more about current intake
recommendations, more healthy eating tips, and a way for you
to track your own success.
- Understand How to Read a Nutrition Label.
Nutrition labels are of course mandated by the Federal
Government as a requirement on all packaged foods. the
reason that they are there is to provide consumers with the
nutritional information they need to make wise decisions
with our food choices. There are millions of people out
there who don't even know that they exist and if they do,
they have zero knowledge on how to use them correctly.
It is for your own benefit that you educate yourself on how to read a nutrition label as they can help with weight management, cholesterol and blood pressure as well as diabetes management.
- Know How Many Calories Your body Needs.
Weight management is a simple process. Calories in vs.
Calories Out is a very simple equation but you have to know
how many calories your body really needs to function properly
and healthfully.
To lose 1lb of body weight, one must reduce their caloric intake by 3,500 calories. Reducing your current caloric intake by a minimum of 500 calories a day; 7 days a week will help you lose 1-2lbs a week, which is the safest and most successful weight loss ratio.
- Portion Control. Our society is
experiencing such a huge increase in overweight and obese
populations mostly because we eat too much and don't' pay
attention to portion sizes.
The restaurant industry has increased their portions exponentially over the past 20 years so we are eating a TON more calories than we need. Americans tend to eat out much more often with most dining out on average 4-5 times per week. To help you understand how to control portion sizes, check out the Centers of Disease Control interactive site for more information.
- Supplement Your Diet. It is very
difficult to eat enough quality foods to ensure that our
bodies are receiving all the healthy nutrients that it needs
to function properly. You can do it but with such busy and
hectic lives, it is very challenging. There is nothing wrong
with finding quality supplements to help you achieve better
health and get your nutrients each day. However, there are a
lot of scams out there promising to deliver good nutrition.
Be weary of "quick fixes" or "miracle juices"
One good quality supplement that I have grown to love so much over the past 2 years is a product by Beachbody called Shakeology.
- Consume a Variety of Nutrient-Rich Foods.
Incorporate plenty of whole grains, fruits and vegetables,
low-fat dairy, and high quality proteins into your day.
Limit your consumption of fast, convenient foods high in
fat, sodium and other unhealthy ingredients.
Consume less processed and canned foods which are full of sodium and lots of it. Next time you cruise the frozen meal isle in your local grocery, review a common frozen entree and locate how many grams of sodium are included. I think you will be shocked to find that most contain between 500-800 milligrams(mg) of sodium per meal. The current recommendations for daily sodium intake is 2,500 mg or less especially for those with or at risk for high blood pressure. Canned goods are also very high in sodium to help preserve the shelf life of the product.
- Don't Eliminate Whole Food Groups. Our
body needs variety and when you cut out an entire food group
you are really doing your body more harm than good. For
example, cutting out carbohydrates to lose weight.
Carbohydrates help us fuel our body so eliminating them is
really ridiculous. However, it is better to eliminate simple
carbohydrates (sweets, white bread, etc.) and keep complex
carbohydrates like whole grain breads, pastas, and fruits is
much more smart.
Also, keep in mind that living a healthy lifestyle is about balance no deprivation. It is quite impossible to eliminate sweets, chips, and other things from your diet altogether. Instead of cutting them out 100% and feeling guilty when eating them, allow yourself to consume unhealthy things once in awhile. When you cut something out of your diet, what is the first thing that you think about and stress over? That's right! What you told yourself you couldn't have! It is ok to splurge once in awhile.
- Develop a Plan of Attack. You need a
road map when you go somewhere unknown, right? Developing a
healthy eating plan is just as important as that map when it
comes to weight management, etc. Planning out your meals
each and everyday will help you keep on track.
If you need help creating an eating plan based on your needs, I have a solution for you. Check out Beachbody's online club membership and meal planning tools. For only $2.99 per week, select your meal plan preferences (low-carb, convenient, vegetarian, and active lifestyle), pick and chose your meals, and then print out your shopping list for the grocery store trip.
If you are following the P90X program, take advantage of the meal planner available for that as well.
If you remember to follow these 10 simple healthy eating tips while putting together your game plan for eating healthier, you will find success for sure. Of course don't forget to increase your physical activity as well because eating is only half the battle.
If you need any assistance at all or need support and guidance with these healthy eating tips, please feel free to contact me using the form below.
Visit Simple-Workout-Routines.com for some more Diet Tips Also check out other pages related to healthy eating.- Reading a Nutrition Label
- Counting Calories
- Childhood Obesity
- Calorie Counting Books
- Best Way to Lose Weight
- Diet and Exercise Plans