31 Days To Healthy Eating

Transcription

1 31 Days To Healthy Eating Healthy eating is about smart eating. It s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible. Transform your diet with these helpful tips. March 1 Eat foods in as near to their natural state as possible. Choose organic and locally grown foods, and eat food raw or lightly cooked in ways that preserve the nutrient value of the food (e.g., steaming rather than boiling). March 2 Drink plenty of water, every day. Our bodies are mostly comprised of water, so it is essential for healthy functioning to drink lots of fluids. March 3 Eat at regular intervals. Six small meals spread evenly throughout the day can help to keep blood sugar levels stable and keep you mentally alert and physically energetic all day long. March 4 Go for a healthy breakfast. A well-balanced breakfast in the morning will jumpstart your metabolism, give you ample energy and keep you fueled until lunch.

2 March 5 Cut back on salt. Salt intake higher than 1 teaspoon a day can raise blood pressure. Don t put salt on the table where people will automatically reach for it, and always taste your food before you add it. March 6 Be a prepared traveler! Always carry a supply of snacks and water on journeys to stave off snack attacks at the fast food counter. Choose healthy snacks that travel well, like nuts and fruit. March 7 Taste the rainbow! The more vivid your fruit and vegetables, the more health-giving nutrients inside. Eat a range of fresh fruit and vegetables - yellow, orange, red, dark green, blue/purple. March 8 Spice it up! Spices like ginger, cumin, chili, coriander, and cinnamon add powerful health-giving qualities to food, as well as a shot of flavor. Use them often. March 9 Nix the added sugars! If you re always tired and prone to colds and illnesses, here's a great healthy eating tip. Cut down on sweetened foods. Sugar makes white blood cells, the body s immune system illness fighters, less able to destroy damaging micro-organisms.

3 March 10 Shift into healthier eating. Change your diet gradually, so it becomes more plant-based than meat-based. March 11 Eat less processed. Avoid processed, ready-made, long-shelf life, packaged food. The fewer processes your food has been through, the better. March 12 Go nuts! Nuts are a great nutritious snack. They contain good fat that helps lower LDL levels. Opt for the un-salted kind to cut unwanted sodium. March 13 Trade up! Choose more nutritious whole grain breads, pastas and cereals over their refined counterparts at least once a day. March 14 Go for greens and beans! They are great cancer-protectors. Think kale, cabbage, spinach, broccoli, kidney beans, black beans, soy beans, and chickpeas. March 15 Store in sight! Store fruits and salads that don t keep well where they re visible and easy to access - on fridge shelves rather than in drawers out of sight. If you see them, you won t forget they re there.

4 March 16 Are you really hungry or dehydrated? Lack of water (i.e., thirst) can make you think you re hungry for solid food, leading to overeating and weight gain. Drink water continuously throughout the day to satisfy your body s water needs and to know better when it s really time to eat. March 17 Happy St. Patrick s Day! Eat smaller portions and exercise portion control. A healthy portion of meat weighs 75g (3 oz.) and is about the size of a deck of playing cards or computer mouse. March 18 Savor your food! Eat mindfully by savoring each mouthful, enjoying the flavors and textures. Pause before you eat more and listen to your body s hunger cues. Do you really want that next mouthful? March 19 Throw out the deep fryer and leave your frying pan in the cupboard. Or only bring them out for the occasional treat. March 20 Cut daily calories in small ways have fewer snacks, smaller portions, chew food slowly and stop when full, or have a small evening meal.

5 March 21 Get enough calcium for strong bones. Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Try to include milk, yogurt, and cheese in your diet. March 22 Shop locally and frequently, buying just enough for a day or two at a time. Buying and enjoying food at its freshest equals greater nutrition and better taste. March 23 Develop a repertoire of easy healthy recipes cut them out, print them off, collect and collate. March 24 Don t eliminate any food. Don t feel like you can never eat a certain food, just eat it in moderation. Moderation is the key to eating and enjoying high-fat or high-sugar foods. March 25 When eating out, don t be afraid to ask for adjustments to your meal. Ask your server about healthy substitutions, splitting an entrée, or boxing up leftovers. March 26 Stick to the perimeter of the grocery store. Healthy foods are usually on the outside isles, as opposed to processed foods in the center isles.

6 March 27 Eating with other people has numerous social and emotional benefits and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating. March 28 Avoid eating at night. Try to eat dinner earlier in the day and then fast for hours until breakfast the next morning. After-dinner snacks tend to be high in fat and calories so are best avoided. March 29 Whether or not you are a vegetarian, trying different protein sources such as beans, nuts, seeds, peas, tofu, and soy products will open up new options for healthy mealtimes. March 30 Go lean. When you prepare meat and poultry, trim off all the visible fat, and always choose lean cuts. March 31 Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices.