• Healthy Eating – Start Today

    What does healthy eating mean?

    Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone

    Finding out what your bad habits are:

    Let’s create a list of your eating habits.
    Keeping a food diary for a few days, you are going to write down everything you eat and the time of day you ate it, this will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. It’s good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?

    Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are: 1. Eating too fast 2. Always cleaning your plate 3. Eating when not hungry 4. Eating while standing up (may lead to eating mindlessly or too quickly) 5. Always eating dessert 6. Skipping meals (or maybe just breakfast) Look at the unhealthy eating habits you›ve highlighted. Pay close attention to all the triggers that cause you to engage in these habits. What habits can you eliminate or at least start to change now. Acknowledge your good habits: Such as eating fruit for dessert

    Common triggers for eating when not hungry are: Opening up the cabinet and seeing your favorite snack food. Sitting at home watching television. Before or after a stressful meeting or situation at work. Coming home after work and having no idea what’s for dinner. Having someone offer you a dish they made “just for you!” Walking past a candy dish on the counter. Sitting in the break room beside the vending machine. Seeing a plate of doughnuts at the morning staff meeting. Swinging through your favorite drive-through every morning. Feeling bored or tired and thinking food might offer a pick-me-up.

    What habits can you eliminate or at least start to change now. Acknowledge your good habits: Such as eating fruit for dessert Healthy Eating- Start Today

    Creating Healthy Eating Habits

    Replace your unhealthy habits by creating new, healthier ones.

    For instance we may realize that we are eating too fast when we eat our meals alone. So, we can get into the habit of counting when we chew. Count to say 15 while we chew that alone will slow us down and help with the digestion of our food. You can also try putting your fork down between bites or minimizing other distractions (such as watching TV or using cellphones during dinner) that might keep us from paying attention to how quickly — and how much — we’re eating. We can make a date to have lunch or dinner with someone. Nothing beats good company to enjoy our meal.

    Here are few more ideas to help you replace unhealthy habits:

    • Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. A quick walk or phone call with a friend often helps us feel better.
    • Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

    What does a healthy diet consist of?

    According to the National Health Service, a balanced diet consists of modest food portions from all of the major food groups, including fruits and vegetables; lean meats---this only applies to meat eaters; wholegrain items, such as quinoa and barley; legumes; and limited amounts of sugary and high-fat foods.

    Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop at least 28 -30 days. It rarely happens overnight. When you do find yourself reverting back to your unhealthy habit, stop quickly and ask yourself: “ 1. Why am I doing this? 2. When did I start doing this? 3. What changes do I need to make?

    Do not scold yourself or accept just because you ate that chocolate bar that your whole day is ruined. Nope just watch what you are eating the rest of the day.

    Take one day at a time! Sometimes it is one hour at a time! You can do it!

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