Healthy Food Habits Definition
Source : Google.com.pk
As life gets back into full swing after the holiday period it can be easy to slip back into old patterns. The start of a new year is a perfect time to identify key dietary behaviours that may be preventing you from reaching your goal weight. Get these habits right, and you will be well on your way to maintaining a healthy body weight.
1Always eat breakfastStudies show that individuals who eat a substantial breakfast lose more weight than those who have a small breakfast. Choose eggs or baked beans on wholegrain bread, or muesli with fruit and yoghurt.
2Eat your fruit and vegAim for three cups of vegetables and two fruits each day. Fill half your plate with vegies at lunch and dinner, and add fruit to your breakfast and for a snack on the way home from work.
3Take time to shop each weekIf the food is not in the house, how can you eat well? Schedule in time to shop each week or shop online.
4Walk for 10,000 steps or exercise for an hour each dayA pedometer is extremely useful in providing feedback on how many steps you are racking up each and every day.
5Sit down at the table to eatNot only do you eat more slowly and often less food, but you'll enjoy the social experience of dining.
6Always carry a protein-rich snack with youThis way you'll avoid eating high-fat food on the run. Great options to keep handy include nut- or protein-based snack bars, hard fruit such as an apple or a few wholegrain rice.
7Have a green tea after mealsGreen tea is high in antioxidants and can help increase metabolic rate.
8Always carry a water bottleDrink at least two bottles of water a day instead of juice, cordial or soft drinks.
9Choose wholegrain, low-GI bread and breakfast cerealAim for the best-quality breads, crackers and breakfast cereals, as these are foods we eat every day.
10Always eat carbohydrates and proteins togetherTry eggs on grain toast, yogurt and fruit, crackers and cheese and wholegrain bread with tuna or chicken.
We all realize that we have to eat to live, but too little of the right kinds of food can lead to poor health. If you want to develop healthy eating habits, then you have to make sure you eat three balanced meals a day and that you eat nutritious snacks along the way. Your diet should include protein, fruits, vegetables, and carbohydrates, and the less processed and fat-filled the food is, the healthier you'll be
Schedule three meals a day into your routine. It's important to be nourished adequately throughout the day to prevent fatigue and to perform at an optimal level.
Eat a healthy breakfast. Include grains and fruits. Try a high-fibre cereal with low fat milk and sliced bananas.
Eating small frequent meals can be less taxing on your digestive system.
Snack between meals to curb your appetite and provide a little energy. Try a piece of fruit or a few crackers with peanut butter.
Do not let yourself become so hungry as to overeat at mealtime. Overeating burdens your digestive system.
Drinking water or having a small bowl of soup before meals may keep you from overeating at your meal.
Eat slowly and chew your food thoroughly to aid in your digestion. Take time to savor your food.
Obtain protein from a less complicated source, such as nuts, legumes, grains and sprouts.
Choose low fat dairy products, lean white meats or wild fish if animal products are desired.
Combine vegetables and grains with a small amount of protein for a synergistic effect.
Choose a variety of whole grain products to include millet, barley and buckwheat.
Choose a variety of fruits and vegetables that are deep in color, such as the dark orange of a carrot or the deep green of spinach. They contain more nutrients.
Choose organic products to eliminate chemical exposure. Chemicals are harmful to overall health.
Avoid processed food as it contains ingredients that have been changed from their natural state. These unnatural foods are difficult for your body to assimilate.
Choose sea salt as it is equivalent in nature to the salt within your body. It is very cleansing. Refined salt causes fluid retention and increased blood pressure.
Eliminate sugars or choose an unrefined sugar, such as turbinado or honey
Drink plenty of clean water to aid in flushing toxins and the waste products of natural cell metabolism.
Gradually wean from large portions to achieve a healthy weight.
Eat less in the evening if you are no longer exercising throughout the remainder of the day.
Use moderation when developing new eating habits. The important thing is to develop a plan that you'll find easy to accomplish and easy to maintain.
Keep a positive attitude focusing on long term results.
Eat at least one nutritious meal per day with your family to encourage their good eating habits.