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7 Habits Of Healthy Eating
A healthy diet and a healthy lifestyle have a lot to do with forming good habits. Here are seven of the best healthy eating habits you can develop. Start by picking one and making it a habit before moving on to the next. Before you know it, you will have developed a much healthier eating lifestyle.
To drink a lot of water
Your body needs to stay well hydrated to function at its best and properly process all the nutrients in the foods you eat. Drink at least 8 glasses of water a day. You may need even more water if you are in a hot environment, like spending the day at the beach in 95 degree weather or if you are exercising.
If you’re trying to lose weight, add plenty of ice to every glass of water. Your body will burn energy to warm the water to body temperature. Research has shown that you can speed up your metabolism by 1/3 by drinking several glasses of ice cold water each day.
You’ve probably heard this before; Breakfast is the most important meal of the day. After not eating for the past ten hours, your body needs fuel to keep you going. You will have more energy and be more alert after breakfast.
A recent study showed that women who eat breakfast consume an average of 100 fewer calories during the day than their non-breakfast counterparts. If you’re trying to lose weight, breakfast is a must.
Make sure your kids eat breakfast too. They will be more alert at school and able to concentrate better.
Don’t skip lunch
There are many days when we are tempted to skip lunch. We are trying to lose weight and want to save calories; we don’t have time and end up working on our lunch break or have errands to run. Let’s take a look at what happens when we skip lunch. Blood sugar drops, metabolism slows to compensate for the lack of fuel, and when you get home you’re starving and eating whatever you can get your hands on.
Eat a light lunch each day. If you don’t have time to go out, pack a brown lunch bag. Prepare a turkey sandwich and some carrots or grapes in the morning and take them with you for a quick lunch at your desk.
Choose your snacks carefully
We all need to snack once in a while. In fact, it’s a good idea to eat two healthy snacks in addition to your three main meals. That doesn’t mean you can stop at the snack vending machine and grab a bag of crisps or a candy bar.
Choose healthy snacks like fruits and vegetables, low-fat yogurt, cottage cheese with applesauce, whole-wheat crackers with cheese, or trail mix.
Eat your fruits and vegetables
There’s a good reason the 5 Days campaign was launched. We should eat at least 5 servings of fruits and vegetables a day, but many of us eat almost none of them. Snack on fruit, add bananas and raisins to your favorite breakfast cereal, have a salad for lunch, and make it a habit to make at least one vegetable side dish with dinner every night. A simple cut fruit salad, seasoned with a splash of lemon juice and honey, makes a quick and delicious dessert any night of the week.
Avoid late dinners
With our busy lives we are always tempted to postpone dinner until the last minute. Try to have dinner at least 3 hours before going to bed. This will give your body a chance to digest most food before resting for the next 8 hours.
One strategy that has worked well for me is to plan dinner for the week in advance and make sure I have everything I need at home. It allows me to start dinner as soon as I get home and cut down on the extra time it takes to rummage through cupboards trying to find something to make and then run to the store for the remaining ingredients.
Take a few minutes one day a week and plan the whole menu. Make a shopping list and buy everything you need for the next few days. You can even display your menu on the fridge so other family members can get a head start on dinner if you have a late meeting at the office.
Keep a food diary
Do you really know what you eat every day? We often snack and eat more at regular meals than we realize. To get a better idea of what you eat on a daily basis, keep a food diary for a few days. All you need is a notebook and a pen. Write down everything you eat and drink on a given day. It’s also a good idea to take notes on any emotions related to what you eat. For example, if you had a bad day at the office and you have 2 slices of cheesecake after you get home, write it down. You will be able to analyze what drives you to choose unhealthy foods and at what times of the day you are most likely to consume unhealthy foods. Recognizing your bad eating habits is the first step towards behavior correction.
You’ll be amazed at how much better you’ll feel by incorporating these seven healthy eating habits. Try them and see for yourself. Over the next few months, we will be discussing many more health-related topics. Don’t miss next month’s issue on simple ways to incorporate exercise into your daily routine.
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