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Healthy Eating Tips - Prepare
Yourself if
You Want
to Succeed 

We all want to know which healthy eating tips would keep us healthy so that we can enjoy a long healthy life.

This is because there are more junk foods to eat these days than ever before.

Junk foods? Yes, I am talking about sweet, yummy and delicious foods that are processed and that can make you feel great.

However, not everything that tastes great is really doing your body great things.

Most of the processed foods we have do a whole lot of evil to our health and yet we are kind of addicted to them.

Here is something I would like you to have at the back of your mind when considering the healthy eating tips in this article. Here we go...

That you eat healthy does not mean you have to be thin or follow some set nutrition rules and not eat the kind of foods you desire to eat.

When you eat healthy, you'll look good and feel great. You'll have extra energy and be as healthy as possible. For you to accomplish these things, you need to know some basic things about nutrition and use them how they suit your situation.

So the foremost thing you need to know among healthy eating tips is what to eat and how to have your meal.

If you choose the wrong foods, you may expose yourself to illnesses like cancer, hear disease, diabetes.

But if your are wise in choosing the things you eat and learn proper healthy eating habits by sticking to good healthy eating tips, you will be strong and have good chances of living a very healthy life. 

Let me now share with you nice healthy eating tips that will help you reach your goals as far as eating healthy is concerned.

Easy Healthy Eating Tips - How to Plan Your Diet and Stick to It

6 Healthy Eating Tips That Will Help You Prepare to Succeed

1. Make changes step by step - If you want to succeed in planning a healthy eating diet one of the healthy eating tips I will give you is for you to make your changes step by step.

One slow but sure step followed by another one, will progressively make you attain your goals quickly. Remember that you should be committed to what you want to accomplish.

2. What you need to focus on - It is good to check and calculate the calories of the food you eat. It is also okay for you to measure their portions and sizes. Do these, and add the following to them...

Focus on the freshness of the food you eat by making sure they are of various healthy types and you love them. Try to find healthy recipes which you can easily make.

As you gradually follow these healthy eating tips, the food you eat will become healthier and tastier.

3. Don't be in a hurry to change the way you eat.

Don't rush to bring what you eat to a healthy standard. It is not a sensible and intelligent thing to do. If you try to do so, you might quickly get discouraged and then quit.

Make your changes by taking small steps at a time. The changes you make will become habits. Continue this way, and you will choose more healthy foods for your diet.

4. What about those foods you like eating? - You don't have to do away with them entirely.

And don't struggle too much to be faultless. The most important thing for you, at the end of the day, is to reach your goal of eating healthy, feeling good, reducing the risk of diseases and being energetic. 

If you make mistakes following any of the healthy eating tips here, don't give up. Get up from where you have fallen, rise above your mistakes by correcting them, and press forward towards your goal of eating healthy.

5. Water is part of your food - Water is a very important part of your life. You need it to stay alive. You need it to stay healthy.

Water in fact functions as a nutrient that will help you build good health and keep you fresh looking.   

Water helps to cleanse your system of toxins and waste products. 

If you feel tired, have headaches, and low energy, it could be you are dehydrated and need to drink water.

You need to stay hydrated always. And to do so, you should drink plenty of water. This is one of the essential healthy eating tips that will keep your energy and health in top form.

6. Don't be idle - Look for something you like doing and consider it as an exercise to keep you active. You should include this as  one of the healthy eating tips that will help you eat healthy. There are lots of benefits you can derive from maintaining a life of regular exercise.

Be Moderate

One of the basic healthy eating tips is for you to be moderate in whatever you eat. Try to always balance the food you eat because your body requires various nutrients. Your body needs vitamins, fiber, carbohydrates, fat, minerals, and protein.

  • Don't think you shouldn't eat some foods even if you like them - If, for instance, you like eating some foods that aren't healthy, you don't need to turn your back on them abruptly.

    You may be tempted to go back to eating them and then consider yourself a failure who couldn't stick to your efforts of eating healthy.

    A better thing to do is to reduce the sizes of the portions you eat and don't eat them as frequently as you used to. As you do this, you will start thinking less of such foods and will end up rarely eating them.
  • Eat smaller portions of food - If you and a friend go to a restaurant and you realize that the food served you is too much, you may share it with your friend.

    Use smaller plates to eat at home.

    Let your servings of fish, meat or chicken be moderate and reasonable.

How do you eat what you eat?

Healthy eating does not only concern the food that is on the plate. It also concerns your thoughts about the food.

Don't neglect the importance of giving a thought to the food you eat. Consider your food as something that nourishes your body instead of
something you just eat anytime and anyhow.

You will, in fact, gain a lot by following this and other reliable healthy eating tips.

So, how do you eat what you eat? Here are 4 healthy eating tips that could help you.

  • Chew your food properly and enjoy the time you spend in eating - Don't be in a hurry while eating. Don't chew up your food in a hurry. Enjoy every bite you take. Truly savor the flavors of the food you are eating.
  • A good healthy eating tip is to pay attention to what your body says - Does it tell you that you are truly hungry? Find out by taking some water to know if you are actually hungry or just thirsty.
  • One of the healthy eating tips I want to drop for you here is for you to stop eating before you feel you are full. Your brain doesn't immediately send information to your body telling it that it is satisfied with food.

    It takes a couple of minutes before your brain passes that information to your body. It is therefore necessary that you eat slowly. 
  • Here is another essential tip - Remember to eat breakfast every morning, and eat smaller size of food for the rest of the day.

    If you eat a healthy breakfast, it will help make your metabolism start working quickly.

    Instead of eating the normal three big meals a day, eat little quantities of healthy meals right through the day. This will give you continuous strength and keep your metabolism functioning well.
  • Eat with other people - Try to eat with others. It will help you form good healthy eating habit.

    It is not a good habit to eat while working with your computer or watching television. This may cause you to overeat without thinking of it. 

Eat Colorful Vegetables and Fruits

For you to eat healthy, you need to eat vegetables and fruits. They are essential foods that will help you stay healthy.

The calorie levels of vegetables and fruits are low and they are loaded with nutrients which include minerals, vitamins, fiber and antioxidants. 

I consider eating vegetables and also fruits as healthy eating tips that are indispensable for you to enjoy a long healthy life.

Include vegetables and fruits in every meal you eat and eat them as snacks. Eating fruits and vegetables will help protect you from some certain cancers and other diseases.

Form  the healthy habit of eating vegetables and fruits that are bright and those that have deep colors. The brighter and deeper in color the better.

These kinds of vegetables and fruits have higher amounts of vitamins, antioxidants and minerals.

Here are some good vegetables and fruits...

Fruits - Fruits supply your body with antioxidants, minerals and vitamins. Eat varieties of fruits which include oranges,  guavas, paw paw, mangoes, grapes, lemons, and limes. Fruit nutrition is an important aspect to know in the healthy eating circles.

  • Greens - Greens are full of minerals and vitamins. These include… iron, zinc, calcium, magnesium, potassium, Vitamins A, C, E, and K.

    Greens help to make your blood and respiratory systems strong. Always eat varieties of greens such as cabbage, fluted pumpkin, lettuce that is dark green  and many other greens.
  • Sweet vegetables - They are naturally sweet and will help lower the extent you hunger after unhealthy sweets. Sweet vegetables include… sweet potatoes, onions, and yams.

    Take note of this tip: Try to always buy your fresh vegetables and fruits from your local farmers' market, fruit stands and local growers.

Eating More Healthy Carbohydrates is Good for You

You don't only need energy to stay healthy, you, in fact, need energy that lasts long. One of my healthy eating tips for you is to get this energy by eating healthy carbohydrates including foods that are rich in fiber.

Whole grains are healthy carbohydrates and are tasty. They also contain a lot of antioxidants and phytochemicals which you need to protect yourself from heart diseases, diabetes and some types of cancer.

People who eat plenty whole grains will likely have healthier hearts.

Here are some healthy carbohydrates and some carbohydrates that aren't healthy

Healthy carbohydrates - They consist of  whole grains such as brown rice, whole wheat, buckwheat, wild rice, whole oats, whole wheat flour, popcorn, quinoa, and barley. 

Whole grains have low fat.

Healthy Eating Tips - 6 Benefits of Eating Healthy Carbohydrates

  • Eating Healthy carbohydrates will help you lose weight.

  • They are very good sources of nutrients and fiber.
  • They can help protect you from heart diseases, diabetes and some forms of cancer.
  • Healthy carbohydrates don't digest very fast, so they help keep your insulin and blood sugar levels stable.

    They are rich in minerals and vitamins.
  • When you eat carbohydrates that are healthy, you get a feeling of fullness that lasts long. This can help you if you want to lose weight.
  • Eating healthy carbohydrates can help you enjoy a longer life.

Unhealthy carbohydrates - These include such foods as refined sugar, white rice, white flour. These foods don't take long to digest and cause spikes in your blood and energy levels. All bran, nutrients and fiber have been stripped from the foods.



Healthy Fats and Unhealthy Fats 

Take Healthy Fats. Healthy fats help keep your heart, cells and brain healthy. They also nourish your skin, nails and hair. There are foods which are rich in omega-3 fats.

These foods are essential and they can reduce heart diseases, help stop you from having dementia, and make your mood better.

Types of Healthy Fats to Add to Your Diet

Monounsaturated fats - You can find these fats in peanut oil, olive oil, canola oil and avocados.

They can also be found in nuts such as pecans, almonds, and hazelnuts, and in seeds like sesame and pumpkin.

Polyunsaturated fats plus Omega-3 and Omega-6 fatty acids -  They can be sourced in fishes such as herring, sardines, salmon, mackerel. Polyunsaturated fats can also be found in corn, walnuts, soybean, flaxseed oils and sunflower.

Avoid these Unhealthy Fats - Either reduce them or eliminate them from what you eat:

  • Saturated fats - The main places you can find these fats are in dairy products made from whole milk and in red meat.

  • Trans fats - Trans fats are found in processed foods that are made with vegetable oils which have been partially hydrogenated. These types of processed foods include some snacks, fried foods, cookies, candies, and goods that have been baked.

You Need Good Source of Protein    

When we talk of healthy eating tips we should always remember the importance of protein.

Protein is the nutrient that gives us energy to keep going.

The protein in the food we eat is broken down into 20 amino acids. These acids are the main things that bring about the growth of our body and give us energy.

The amino acids also play important role in the maintenance of our tissues, cells and organs.

If there is insufficient protein in the food we eat, we would experience slow growth, our heart will become weaker, our muscle mass will become less, our immunity will become lower, and our respiratory system will become weaker.

One of the especially important healthy eating tips you should always remember concerning your children is to give them a lot of protein. This is because they are experiencing growth and changes in their bodies everyday.

3 Healthy Eating Tips For Your Protein

  • Try out protein of various types - for example: nuts, peas, beans, seeds, soy products and tofu.

    Stay away from nuts that are sugary or salted. Also avoid beans that have been re-fried. 
  • Cut down on the portion sizes of protein you eat - Don't take too much of protein. Include vegetables and whole grains to balance your diet.
  • Concentrate on eating good quality protein. These include chicken, fresh fish, eggs, turkey, beans, tofu and nuts. When buying turkey or chicken, buy those that don't have antibiotics or hormones.

Include Calcium in Your Diet      

For your body to be healthy and strong, you need to add calcium to you meals. It is a very important nutrient that helps keep your bones healthy.

Eat a lot of foods that are rich in calcium for your benefit and that of your bones.

It is recommended that you take 1000 mg of calcium daily. If you are older than 50 years then the recommended calcium level is 1200 mg. 

You also need to take vitamin D, vitamin K and magnesium. These nutrients assist calcium to function properly.

If you get insufficient calcium and vitamin D from the food you eat, then take supplements of these nutrients.

Foods That Can Give You Calcium

  • Greens and vegetables - You can source calcium from lots of different vegetables particularly leafy green.

    Check out these ones - cabbage, crimini mushrooms, green beans, lettuce, turnip greens, summer squash, broccoli, celery, fennel and kale.
  • Dairy products - Your body can easily digest and absorb diary products. The products are also loaded with calcium. Dairy products include yogurt, milk and cheese. 
  • Beans - In addition to the above, you can get calcium from white beans, kidney beans, black-eyed peas, baked beans  and black beans.

Reduce Your Intake of Salt and Sugar  

An easy way to reduce your salt and sugar intake is to plan your diet so that you will be eating mainly, vegetables, good fats, whole grains, fruits, lean meat, chicken, turkey, and fresh fish.

Let's first consider Salt...

Very many of us put excess salt in the food we eat. Excessive consumption of salt is bad. It can lead to high blood pressure which can make you have other sicknesses.

Endeavor not to take more than 1500 to 2300 mg of salt daily. This is equivalent to a teaspoon of salt.

Here are some healthy eating tips that would help you further reduce your consumption of salt…

  • Endeavor to gradually reduce the salt you put in your diet. This will help your taste buds have enough time to adjust to your reduction in salt intake.
  • Instead of choosing canned vegetables, settle on fresh vegetables or frozen ones.
  • Stay away from processed foods or foods that have been pre-packaged such as canned soups and dinners that have been frozen. These foods contain salt that exceed the recommended amount you should take.

    Opt for food products that don't contain too much salt.
  • Reduce your consumption of salty snacks. These include potato chips, pretzels and nuts. They contain amounts of salt that are not healthy for you.
  • There is more salt than you need in meals prepared by most restaurants and fast food businesses. So, be careful of what you eat.

Sugar...

  • Sugar brings about ups and downs in energy levels. Sugar also affects your weight and health badly.
  • You may cut down on the quantity of cakes, desserts and candies you eat, but that isn't the total solution to the negative effects of sugar in your body.

This is because you may be consuming a lot of sugar from other sources daily and not even aware of it.

Think about these foods - canned vegetables and soups, fast foods, margarine, ketchup, pasta sauce, frozen dinners and others. Considerable quantities of sugar may be hiding in these foods without your being aware of it.

So, these are healthy eating tips that will help you control your intake of sugar…

  • Keep away from sugary drinks - For adults who eat 2000 calorie diets, United States Department of Agriculture (USDA) advises they consume about 40 grams (1.41 ozs.) or 10 teaspoons of sugar daily. And there are 10 teaspoons of sugar in just a 12-oz (34.49cl) soda.

    Remember that the quantity of sugar recommended for adults to consume every day is 40 grams (1.41 ozs.) or 10 teaspoons.
       
    So, instead of soda, take some fruit juice or water with lemon.
  • Eat sweet foods that are natural. These include peppers, peanut butter that is natural, and fruits.

Note: The presence of sugar in many foods is hidden in food labels. So, carefully check food labels.

Here are some terms which are used to conceal the presence of sugar in foods…

  • Brown rice syrup      
  • Glucose, dextrose, maltose, sucrose, fructose
  • Cane sugar 
  • Marple syrup
  • Fruit juice concentrates
  • Honey or molasses
  • Evaporated or crystallized cane juice
  • Corn sweetener
  • Corn syrup
  • Maltodextin (dextrin) 

Make Plans in Advance for Quick and Easy Meals

You need to plan very well if you are to start eating healthy.

It is important your kitchen is well-stocked with what you need. Have plenty recipes that are quick and easy to prepare and stock plenty healthy snacks.

Here are more healthy eating tips.

  • Make weekly or monthly plans.

    You have to cook your own food if want to eat healthy. Try to eat at home more frequently. 

    You can plan three or four meals weekly and eat the leftover foods on the other days. This is better for your
    healthy eating habit than eating out and buying dinners that have been frozen.  
  • Shop at the outer edges of grocery stores.
  • Cook your food when you are able.
  • Buy healthy eating condiments. You can get them fresher and cheaper at the perimeters of most grocery stores. Shop carefully for your whole grains, vegetables,  fruits, dairy products, and other fresh ingredients.
  • You can get frozen foods like frozen vegetables and fruits from freezer areas of grocery stores. Also check the interior of the stores for oils, whole grains and spices.
  • There is nothing that says you must cook every time, but make an effort to cook on weekends (Saturdays and Sundays). When you do, cook extra food which you may reserve for another day.

    When you cook in advance, you would be saving your money and time. You will also be happy that you have food at home which you also cooked at home.
  • Try also to use ingredients you already have in the kitchen to cook a couple of quick and mouth-watering dinners. This becomes even more important if you are too busy to cook or shop.

    If you follow these healthy eating tips, they will contribute to making you enjoy a long healthy life.


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