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Healthy eating tips

Posted by on 20 December 2009 | 0 Comments

1. Drink no calories About 22 percent of calories consumed by Americans are from liquids. Switching to water, tea or calorie-free soft drinks could save hundreds of calories a day. This may be the easiest way to lose weight if you are currently getting many of your calories from liquids. Every day switch one drink that has calories with one that doesn't. If you drink 3 soft drinks a day, make one a tea on the first day. If you drink orange juice each morning, switch to tea or water. Keep making these switches until you are drinking no calories. Try this for one week. You may reduce your daily calories without even changing your food intake. 2. Pre-decide your food The average person makes about 200 food decisions a day. Thinking about food constantly and deciding what we want to eat makes us hungry. Plan your daily meals, drinks and snacks ahead of time. If you spend less time thinking about food, you will make fewer bad decisions. Make a point to make all your food decisions in advance. Don't let yourself wander through the cafe, pantry or menu asking, "What tastes good?" For one week, make all the decisions at least a day ahead and stick to them. 3. Avoid diets Ninety five percent of people who diet regain the weight when they stop. It's not only discouraging, but bad for your health. Instead of starting a diet that requires you to alter what, how much and how you eat all at once, make small (but permanent) change everyday. Ask yourself each morning, "What is one thing I can do today to be healthier?" and then do it. Some goals will stick and others won't, but you'll see progress. 4. Don't snack If you can see it, you'll eat it. Do not leave snacks out on the counter. Do not have clear biscuit jars or storage containers. Store all food in the pantry, refrigerator or freezer. Make your house visually "food free." Avoid buying the items that you know are calorie intense or not as healthy. 5. Stop when you are no longer hungry. Don't eat until you are full. If you get to 'full,' you have eaten at least 20% too many calories. Stop eating when you are no longer hungry. You can always come back and eat more later. You will have to practice this, so start by eating less for one meal a day. 6. Eat 20% more vegetables Whenever you serve vegetables, put about 20% more on your plate than normal. You will eat these, fill up and get some extra nutrition. Note: This tip does not apply to vegetables covered in cheese sauce. Sorry! 7. Keep the serving dishes in the kitchen Serve food away from the table and leave the serving dishes in the kitchen. Having serving dishes on the table makes it too easy to take seconds. That "one more little scoop" adds up. Make yourself get up and go to the kitchen for more and you'll find yourself going back for seconds less often. 8. Avoid bags and bowls Always eat from a plate. First, put the crisps or other finger food from the bowl or bag onto a plate. This way you have a better sense of how much you have eaten and won't mindlessly munch crisps. Once you put your snack on a plate, put the bag away. Don't leave the bag sitting on the counter for a quick refill. If you are determined to get more, make yourself get up, go to the pantry, refill your plate and return the bag to its cupboard. 9. Eat first, then drink We can mindlessly drink 2 or 3 soft drinks, beers or glasses of wine or juice over the course of a meal. This adds hundreds of calories to your daily intake. Drink about a cup of water during a meal and enjoy your other beverage before or after your meals. Now you'll be more aware of how much you are actually drinking. 10. Chew more Researchers have found that feeling full is a complex equation of time, thinking about food, number of chews, number of swallows, and a visual estimate of how much you have eaten. Feel full on less food by chewing more, thinking about the food as you eat it and taking longer to eat. 11. Make it difficult to get to food Make it challenging to get to the biscuit jar. Store it in a high place using a stool. Make it hard to find those snacks. Don't buy it so that if you want it you have to leave the house to get it. Every obstacle you place between you and food gives you time to reconsider your cravings. 12. Avoid using food as a reward, punishment or comfort. Respect food. Use it to nourish your body. Do not reward yourself with chocolate bars, chips or anything else. Find other ways to reward and relax yourself. 13. Taste your craving, then pause Saying 'no' to cravings just makes you want them more. The trick is to learn to stop after a few bites. Next time you get a craving, allow yourself a certain small number of bites of the food that you desire. This is your 'pause point.' Once your reach your 'pause point,' stop eating and assess whether you are still craving the food or are just mindlessly eating it. Take this time to put the snack away and see if you can stop the impulse.