Eating
Healthy
Easy Eating
Plan
Circle
or put your initials beside your choices, or make a
list and place on your Fridge to keep it fresh in your
mind.
1.
Always
eat a healthy breakfast to give you the necessary energy
you need throughout the day. Starting the day with a high
fiber / high protein, low-fat breakfast will help you
consume fewer calories the rest of the day.
2.
Replace regular soft drinks with juice, green or herbal tea, or
(spring or flavored) bottled water.
If you can't
quit completely, work on cutting back to one or two
cans/glasses a day.
3.
Eat an apple within 30 minutes before a meal to dampen your
appetite and limit your intake of calories. You can also, drink
a glass of water before your meal for a similar
effect.
4.
Eat your
vegetables first at mealtime, so you'll be less hungry for the
higher calorie items.
5.
Aim
for five or more servings of fruits and vegetables each
day.
6.
Give
yourself small, single servings of foods high in fat or
calories, moderate
portions meat and larger portion of veggies for your
meals.
7.
Use a medium size plate rather than a large
one.
8.
As
a rule, eliminate second servings. Make exceptions only
for special occasions (for instance holidays).
9.
Eat
only when you are hungry. Ask yourself each time you
reach for food, Is my body hungry or am I eating
emotionally or habitually?
10.
Allow
yourself to leave food on your plate.
You are
not wasting food by not eating what your body does not need,
especially dessert and other high calorie foods.
11.
Stop
eating when you feel you are no longer hungry - not when
you feel full.
12.
Eat
slowly. It takes the body about time to register that
it’s been fed. If you eat too quickly, you will eat more
than you need and your body won’t have time to register
its full point.
13.
Avoid Fatty desserts. They quickly pile up calories and usually
have little to no nutritional value, but . .
.
14.
You can eat a Favorite Rich Food on special occasions to keep
from craving it. Eat only a small amount when you're not
hungry, maybe with an apple or after a meal.
Make sure
your intake of other foods that day is low in fat and
calories.
15.
Also, on the food hgh in calories, try to substitute a better
bad choice that is something similar but lower in fat,
carbs, and
sugar.
16.
Stock your cabinets and refrigerator with alternative (healthy)
meals and snacks so that when the urge to nibble appears, you
have healthier choices available.
17.
Never eat potato chips, cookies or similar snacks from the bag
or package. Put a serving size in a bowl then put the rest
away.
18.
Make sure you have a supply of fruits and vegetables available
at all times for meals and snacks. Celery
sticks or baby cut carrots make a good
snack.
19.
Have low fat granola/fruit bars, or apples/pears available for
a quick snack.
20.
Take healthy snacks to work if possible. Instead of
eating at a fast food restaurant, bring a healthy, low calorie
meal to work for lunch.
21.
Stay away from caffeine, artificial sweeteners, and foods high
in sugar and salt.
22.
Drink green tea. A study discovered that drinking green tea
increases the number of calories your body
burns.
23.
Buy a low fat cookbook to help you modify traditional high-fat
favorites, and to introduce quick, healthful
dishes.
24.
Don't neglect eating so that you allow yourself to go
hungry. Instead,
stay in control of what you eat, and this will allow you to
make better and healthy choices.
25.
If you must snack at night, go with protein. Try sugar free,
fat free pudding with skim milk. It's a great source of protein
and very satisfying. Other good ideas are cottage cheese, fat
free/sugar free yogurt, and fruits such as peaches or
strawberries, which are a good source of
vitamins.
26.
Before you order or decide whatever you are going to eat, think
"healthy" before choosing, not as a guilt trip but as a choice,
even if it is choosing the lesser of
evils.
27. Add a hgh fiber supplement after your
meals. This help you to cntinue to feel full and so to
eat less beween meals. Plus there are other health benefits to
adding a fiber supplement to your diet.
28. Use olive oil in place of other oils
whenever you can. Olive oil has many good health
benefits.
29.
Ask
your sweetie to bring you fresh fruit or flowers instead
of chocolate or candy.
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