Short Fat Girl

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10 Tips for Healthier Eating

Vegetable Color WheelIt’s no secret eating healthy makes you feel better, gives you more energy, helps maintain a healthier weight, and contributes to an overall healthy way of life.  Here are 10 tips to live (or eat) by.  If you are unable to turn your eating habits around completely, at least try these tips through the week.  5 days of eating healthy is better than 2. 

Eat leafy plants.

Numerous studies point to the benefits of plant-based diets.  A few of these findings include:  improved blood pressure, decreased risk of heart disease, lower cholesterol, and weight control.

Eat protein.

When it comes to meat, poultry, and seafood, you are encouraged to choose sustainably raised varieties, for your health and the health of our environment.  There are vegetarian proteins to choose from, such as, tofu, soy products, quinoa, brown rice, beans, lentils, nuts, and veggie burgers to name a few.

Eat your color wheel.

Each vegetable color reflects a different antioxidant that helps protect against chronic diseases.  Each in a slightly different way, so for maximum protection, have a diet containing as many different colors as possible.

Eat home cooked junk foods.

Make your own french fries or baked chips.  Make your own ice cream recipes, and snacks.  You are in control of how you prepare them, so feel free to reduce the sugar, fat, and sodium.

Eat whole grains.

Minimize your consumption of white or enriched flour products.  Choose grains that are high in fiber.

Stay out of the middle of your supermarket.

Processed food products, located in the center aisles of your supermarket, should be avoided if at all possible.  Fresh foods are located on the perimeter.  Produce, meats, fish, and dairy are your essentials.  Find recipes that use these fresh ingredients and avoid the center aisles.  Doesn’t everyone prefer to eat fresh?

Sardines anyone?

According to health and environmental experts, Pacific or wild caught sardines can be the healthiest food we can consume. These nutritional powerhouses are one of the best sources of omega-3 fats, with 1,950 mg per 3 ounces.  That is more per serving than salmon, tuna, and just about any other food, and they’re packed with vitamin D.

French, Japanese, Italian, or Greek oh my!

Studies suggest that people that follow a diet according to the rules of a traditional food culture are generally healthier than those of us eating a modern western diet full of processed foods.

Limit your snacks.

Americans have conveniently added 500 calories to our daily diet since 1980.  Most of these calories come in the form of processed snack foods loaded with sugar, fat, and sodium.  Consider changing your snack habits to include fresh fruits, vegetables, and healthy nuts.

Avoid Sugar (or artificial sweeteners). 

Food labels list ingredients by weight.  A good rule to live by is avoid any product that has sugar or artificial sweetener listed before any other ingredient. 

 

Updated: February 19, 2012 — 10:25 AM

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