Experts agree the key to healthy
eating is the time-tested advice of balance, variety and moderation. In
short, that means eating a wide variety of foods without getting too
many calories or too much of any one nutrient. These 10 tips can help
you follow that advice while still enjoying the foods you eat.
1.) Eat a variety of nutrient-rich foods.
You need more than 40 different nutrients for good health, and no
single food supplies them all. Your daily food selection should include
bread and other whole-grain products; fruits; vegetables; dairy
products; and meat, poultry, fish and other protein foods. How much you
should eat depends on your calorie needs. Use the Food Guide Pyramid and
the Nutrition Facts panel on food labels as handy references.
2.) Enjoy plenty of whole grains,
fruits and vegetables. Surveys show most Americans don't eat enough of
these foods. Do you eat 6-11 servings from the bread, rice, cereal and
pasta group, 3 of which should be whole grains? Do you eat 2-4 servings
of fruit and 3-5 servings of vegetables? If you don't enjoy some of
these at first, give them another chance. Look through cookbooks for
tasty ways to prepare unfamiliar foods.
3.) Maintain a healthy weight.
The weight that's right for you depends on many factors including your
sex, height, age and heredity. Excess body fat increases your chances
for high blood pressure, heart disease, stroke, diabetes, some types of
cancer and other illnesses. But being too thin can increase your risk
for osteoporosis, menstrual irregularities and other health problems. If
you're constantly losing and regaining weight, a registered dietitian
can help you develop sensible eating habits for successful weight
management. Regular exercise is also important to maintaining a healthy
weight.
4.) Eat moderate portions. If
you keep portion sizes reasonable, it's easier to eat the foods you want
and stay healthy. Did you know the recommended serving of cooked meat
is 3 ounces, similar in size to a deck of playing cards? A medium piece
of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of
ice cream contains 4 servings. Refer to the Food Guide Pyramid for
information on recommended serving sizes.
5.) Eat regular meals. Skipping
meals can lead to out-of-control hunger, often resulting in overeating.
When you're very hungry, it's also tempting to forget about good
nutrition. Snacking between meals can help curb hunger, but don't eat so
much that your snack becomes an entire meal.
6.) Reduce, don't eliminate certain foods.
Most people eat for pleasure as well as nutrition. If your favorite
foods are high in fat, salt or sugar, the key is moderating how much of
these foods you eat and how often you eat them.
Choosing skim or low-fat dairy
products and lean cuts of meat such as flank steak and beef round can
reduce fat intake significantly. If you love fried chicken, however, you
don't have to give it up. Just eat it less often. When dining out,
share it with a friend, ask for a take-home bag or a smaller portion.
7.) Balance your food choices over time.
Not every food has to be "perfect." When eating a food high in fat,
salt or sugar, select other foods that are low in these ingredients. If
you miss out on any food group one day, make up for it the next. Your
food choices over several days should fit together into a healthy
pattern.
8.) Know your diet pitfalls. To
improve your eating habits, you first have to know what's wrong with
them. Write down everything you eat for three days. Then check your list
according to the rest of these tips. Do you add a lot of butter, creamy
sauces or salad dressings? Rather than eliminating these foods, just
cut back your portions. Are you getting enough fruits and vegetables? If
not, you may be missing out on vital nutrients.
9.) Make changes gradually.
Just as there are no "superfoods" or easy answers to a healthy diet,
don't expect to totally revamp your eating habits overnight. Changing
too much, too fast can get in the way of success. Begin to remedy
excesses or deficiencies with modest changes that can add up to
positive, lifelong eating habits. For instance, if you don't like the
taste of skim milk, try low-fat. Eventually you may find you like skim,
too.
10.) Remember, foods are not good or bad.
Select foods based on your total eating patterns, not whether any
individual food is "good" or "bad." Don't feel guilty if you love foods
such as apple pie, potato chips, candy bars or ice cream. Eat them in
moderation, and choose other foods to provide the balance and variety
that are vital to good health.
Source: 10 Tips To Healthy Eating
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