Before you start reading this article on eating healthy guidelines, here is something I want you to always have at the back of your mind that: "It is never too late for you to start eating healthy".
Eating healthy can bring about a lot of positive changes to your life. They are changes that you never thought of.
By following the 8 healthy eating guidelines in this article, you will really feel better, healthier and great. You will also be stronger and your mood will be very positive.
Here are the guidelines. They are simple to follow and you can implement them quickly.
One Small Step At A Time - The first thing you've got to do is to base your healthy eating plan on taking one small progressive step at a time rather than making drastic changes. In doing so, consider the following...
Though some people don't bother about counting calories, I would suggest you know and count the calories of food you eat. This is because the portion sizes of your meals and their calories do contribute a lot in determining how healthy and fit you are.
One other thing you have to consider and do, is to eat variety of foods and try to ensure that they are fresh.
At first, endeavor to incorporate few fresh and healthy ingredients into your favorite recipes. Start slow, and take it step by step. You may, for example, just start by adding salad to your usual meal.
Also, don't force yourself to totally and abruptly exclude all your favorite foods from your diets. Don't be too harsh on yourself. Whatever you need to do, do it gradually and systematically.
Balanced Diet and Moderation – Moderation is one of the key actions that would help you stick to balanced diets. So you should follow one of the important teachings of eating healthy guidelines which says, you should not form the habit of "It is either all or nothing"
It is better if your eating habit is a "give and take" one. In which case, you may combine your favorite groceries that may not be really healthy with healthy ones.
You may, therefore, not need to ban yourself right away from eating what you used to eat. Why, because you're only going to crave for it if you do so, and may find yourself jumping back to eating the same food you banned.
You should rather try to reduce intake of such foods you consider not appropriate for your health, and then gradually phase them out as you make progress in your healthy eating life.
In addition to the above, it is also advisable for you to reduce your portion sizes little by little.
Pay Attention to How You Eat – The next of the eating healthy guidelines is for you to always think about the food you eat. You need to pay attention to how you eat, not just what you eat.
For example, try to eat with your friends and members of your family as often as you can. Introduce them to your new healthy eating diets so that they can also join you to practice the healthy eating guidelines.
You should also take smaller bites at a time of the food you eat, and chew it slowly. This will help you to chew the food properly and will also give your body time to find out if you are full or not.
Note: One of the vital advice in eating healthy guidelines is that you should not forget to have your breakfast. Eat a good breakfast and continue with smaller meals through out the day.
Color in Your Fruits and Vegetables - Eat a rainbow of fruits and vegetables as often as you can.
Eat up to five small meals a day, and in them, incorporate fruits and vegetables.
You can cook your vegetables or eat them fresh as snacks if possible. You can also use your vegetables and fruits to prepare juices. There are various options of what you can do with your fruits and vegetables. Try them out and be creative.
It is important for you to know that nutrients and antioxidants which are found in fruits and vegetables will help protect you from many diseases. So remember to eat a lot of them, and buy fresh and organic ones whenever you can.
Choose Whole Grain Foods – Another vital eating healthy guideline is for you to choose whole grain foods in instead of white bread, refined sugar and white rice.
Whole grains are rich in phytochemicals and antioxidants, which protect you against diseases such as cancer and diabetes.
You should therefore include brown rice, brown sugar, whole grain bread as part of your healthy eating meals, and try to avoid eating processed foods, especially canned foods.
Fats and Meats - Do not avoid all fats, you need them. But always choose healthy fats over unhealthy ones. Healthy fats are omega 3 and omega 6 fatty acids and you can find them mostly in fish such as salmon, sardines, herring, mackerel, black cod, and bluefish.
You should also consume monounsaturated fats, that come from canola and peanut oil, avocados, including nuts and seeds.
Avoid red meat as much as possible, because it contains saturated fats, and trans fats which are also found in processed foods. These fats are not healthy for you.
If you have to eat red meat then take out the fat before cooking it or go for lean meat.
Eating healthy guidelines tells you that poultry such as chicken, turkey, etc., are really good for you, but remember to remove their skins because a lot of times, the skins contain unhealthy fat.
Protein – Protein is good and essential for you health. It is good for your brain and helps build tissues in your body. But be careful concerning the quality of protein you take.
You can get protein from animals, fish and nuts. Combine them wisely for best effect, but don't make them the center of your meal.
Red meat is a source of protein, but as I said earlier, it contains saturated fats, and trans fats and can increase you cholesterol levels. Eating poultry and fish is safer and will supply you with needed protein.
You can also try beans, soy products and nuts. They are good sources of protein. Avoid sugary and salted nuts including processed canned beans.
Calcium - High quality calcium intake gives strength to your bones. Calcium can mostly be found in dairy products, like milk, cheese and yogurt than in green vegetables and beans. Make sure the dairy products are low fat products.
The 8 healthy eating guidelines you have just read can help you put your body in a healthy shape and increase your energy level.
If you follow the guidelines and introduce them gradually in your daily eating habit, you will achieve good results – results that will make you feel healthier, better and full of vigor.