When you develop and maintain healthy eating habits, you’ll look trim. You’ll look beautiful and confident, and you’ll be happy. Your body will be energized and it will function well.
Healthy eating habits will help you prevent illness and disease. You’ll have a better chance of living a long, lively and healthier life.
What are these habits?
They are habits many people apply daily in their lives, and they enjoy the many benefits.
My husband and I are also applying the eating habits daily, and they make us feel good, healthy and great.
We’ve written about them below. We believe that if you develop and continue with these habits, you’ll maintain a healthier body. You’ll also be able to enjoy a lively life.
Now, let’s talk about the habits.
Go through your cupboard, refrigerator and any other place you store food. Do you see any food items that are not healthy for you? If you do, then get rid of them.
These include foods such as cookies, cakes, chips, sodas, crackers, high fat ice creams, etc.
If you don’t have them in your home, then don’t bring them there. Why? Because if they are not in your home, you won’t crave for them.
If however, you find yourself in a situation in which you can’t help eating such foods, then keep and eat just a little. But don’t make it a habit. There are many healthy alternatives you can chose from.
Keep a food diary of your eating pattern. This includes… when you eat, what you eat, and how much you eat. This
will help you track your success.
If you go to a restaurant and you are served a lot of food, don’t be tempted to clean your plate. You can forgo the carbohydrates like bread, rice, pasta and potatoes and eat just the entre, vegetables and salad.
Order baked, broiled, grilled or steamed foods versus fried.
Instead of sweetened drinks, have a glass of water with lemon, and skip the dessert.
If you have a friend or a member of your family with you, both of you can split the meal. Doing this will reduce your
calorie intake and save you money.
If you’re out eating alone, you can divide the food in two and take a part home. That is for you to eat later or the next day.
If you’re invited to someone’s home for a meal, you can politely choose what to eat and how much of the food you want.
Don’t overeat just because you see a lot of food in front of you.
Chew your food slowly and thoroughly. This will help your digestive system to properly breakdown the food. Chewing your food slowly will also help you know when you’re full.
When you put food in your mouth, put your cutlery back on the plate and start to slowly count from 1-15. When you get to 15, you can take another mouthful of food. This is a good way to make sure that you’re not eating too fast.
It’s good and healthy habit for you to eat small portions at a time, but do so frequently. Five to Six small meals daily are okay. What it means is that you’ll eat breakfast, lunch, dinner and 2 to 3 snacks.
Make sure you meals are balanced. That means each meal should include, protein, grain, vegetable and/or fruit.
Eating small meals frequently will help your system digest the food quickly.
Don’t skip meals. And whatever happens, don’t miss breakfast.
Stop eating when you’re no longer hungry.
Don’t lie down immediately after eating. Take a walk or sit upright for at least 2 to 3 hours before lying down.
This will help prevent frequent heartburn and indigestion.
It will also help keep the food in your stomach and assist your digestive system to work effectively.
There are some unhealthy foods you like to eat. You may find it difficult to quit eating them right away. If that’s your case, then consider them as foods to eat occasionally as treats.
Once you have become grounded in healthy eating habits, these foods will not tempt you any longer.
So, you may, from time to time, allow yourself to eat that chocolate or sweet, etc. you crave for.
Cut as much fat as possible from you diets.
There are 219 calories in one ounce of fat. This is more than twice what one ounce of carbohydrates or protein contains.
Not all fats are unhealthy. Polyunsaturated fats like omega-3 fatty acids and monounsaturated fats are healthier fats than
saturated fats and trans fats.
Stay away from processed foods. They don’t contain many nutrients. They have a lot of preservatives, and are high in calories. Look for natural equivalents of such foods.
Eat healthy snacks between meals. Eat snacks such as vegetables, fruits. They’ll help reduce your craving for unhealthy snacks.
Baking, boiling, grilling, steaming or broiling your food is healthier than frying.
Use oils instead of butter. But use oils such as olive oil and canola oil. They are low in saturated fat.
Do not use too much salt when cooking.
Natural sugar substitutes are better than sugar.
Don’t skip breakfast. Wake up in the morning and eat.
Eating breakfast will help reduce hunger for the rest of the day. That’s why you may hear people say that breakfast is the most important food of the day.
Make sure your breakfast is a healthy one that includes non fat or low fat milk, healthy cereal, fruits and grains. Include protein in your breakfast.
It’s important you drink enough water daily. Drink at least eight to ten glasses of water. Each glass of water should be 8 ounces.
Water removes waste from your body. It also regulates the weight and temperature of your body.
Drink water before, during and after meals.
Herbal teas is an excellent source of water,
Try to avoid sodas and iced teas.
Stay away from all alcohol. They're empty calories, and they’re not good for your overall health.
Let your preference be whole foods that are unprocessed.
Such foods are natural and will help you develop healthy
The foods include, whole grains, foods made from whole grains, and whole vegetables and fruits. So go for natural foods… even meats and poultry.
If you have a farmer’s market in your area and especially if they sell organic foods, visit them for whole unprocessed foods.
Read the labels of foods you want to buy or eat. This will help you know the calories of the food.
You’ll also know how much fat, carbohydrate, etc. the food contains.
You can go online to find such information. There are phone and web site application that give this information and more.
Do not eat dinner late. It is reasonable for you to eat your dinner no later than 7 pm.
If you eat dinner at reasonable time, your body will focus on burning fat when you’re asleep instead of digesting the food which you had eating late.
Your body will also be able to focus on doing other things such as repairing the cells in your body.
You don’t develop habits overnight. It takes time to develop a habit. The same goes for healthy eating habits.
You may discover that you’re doing something contrary to healthy eating habits. Try to stop quickly and replace it with a healthy habit.
Don’t give up. Be patient with yourself and press ahead.
Don’t weigh yourself daily. You’ll think you’re not losing weight as fast as you want and become discouraged. It’s better for you to weigh yourself once a week.
You’ll benefit a lot when you join Healthy eating habits with regular exercise. You’ll have more energy, a healthier body, long life and greater happiness.
There will also be a remarkable difference in how you look and how you feel.
Physical activity and healthy eating habits can also help you lose weight if you are over weight.
Well, if weight is not your problem, then exercising regularly and sticking to healthy eating habits will help you maintain your existing weight and reduce the risk of your gaining extra weight.
Finally, you have to work hard and be patient to develop and maintain any good habit.
Don’t give up when you stumble.
A healthy life is a lifetime investment. And working hard to develop and maintain healthy eating habits is vital for you to reap the benefits of that investment.