Articles - Nutrition
Healthy Foods Instead of a Diet Part 2
Choose Healthy Foods to Fit your Lifestyle
Shereen Jegtvig, About.com
Choose Healthy Foods to Fit your Lifestyle
Shereen Jegtvig, About.com
Eating Healthy Foods at Home
If you hate to cook, all that fresh produce you bought may just rot in your refrigerator. You might prefer to purchase prepared foods
from markets that specialize in healthier whole foods, or even hire a personal chef to prepare meals that only need to be heated
and served. If you have a tighter budget, perhaps you can set aside some time on weekends to prepare meals and freeze them to
be reheated later that week.
It is important to be prepared if you are going to eat good foods at home and not run out for fast food when you don't feel like
cooking. Unfortunately, grocery shopping can be very tedious. Set aside enough time to do your shopping for a few days' worth of
healthy food and ingredients. Make a list and stick to it. Don't go shopping when you are hungry, and once you are at the store, stay
away from the junk and the processed food aisles. Buy lots of fresh produce and choose lean meats and fish. Stay away from
processed meats, fake cheese products, processed boxed and canned meals and avoid the snack aisle. Better yet, shop for
organic products whenever possible. If you have no choice but to shop infrequently, choose frozen fruits and vegetables over
canned, as they may retain more of their nutrients and don't have the extra sodium.
If you hate to cook, all that fresh produce you bought may just rot in your refrigerator. You might prefer to purchase prepared foods
from markets that specialize in healthier whole foods, or even hire a personal chef to prepare meals that only need to be heated
and served. If you have a tighter budget, perhaps you can set aside some time on weekends to prepare meals and freeze them to
be reheated later that week.
It is important to be prepared if you are going to eat good foods at home and not run out for fast food when you don't feel like
cooking. Unfortunately, grocery shopping can be very tedious. Set aside enough time to do your shopping for a few days' worth of
healthy food and ingredients. Make a list and stick to it. Don't go shopping when you are hungry, and once you are at the store, stay
away from the junk and the processed food aisles. Buy lots of fresh produce and choose lean meats and fish. Stay away from
processed meats, fake cheese products, processed boxed and canned meals and avoid the snack aisle. Better yet, shop for
organic products whenever possible. If you have no choice but to shop infrequently, choose frozen fruits and vegetables over
canned, as they may retain more of their nutrients and don't have the extra sodium.
WELLNESS
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
Assess Your Lifestyle
Once you learn which foods are good for you, you need to look at your eating habits. If the foods
you eat are not healthy, you might want to work within your habits and current lifestyle conditions,
since they are usually tough to change. Consider these questions, then read on for tips to help
you add healthy foods:
Once you learn which foods are good for you, you need to look at your eating habits. If the foods
you eat are not healthy, you might want to work within your habits and current lifestyle conditions,
since they are usually tough to change. Consider these questions, then read on for tips to help
you add healthy foods:
Do you eat because you are bored, sad, or happy?
Do you snack in front of the TV without even giving it much thought?
Are most of your meals eaten at home or in restaurants?
How often do you eat fast food?
Do you like to cook?
How often do you grocery shop?
Do you skip breakfast or lunch, then overeat later in the day?
How big are the portions you consume?
Do you crave sweets?
Are there foods you won't give up?
Healthy Foods for Snackers
If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and
candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts
handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality
chocolate or your favorite treat and enjoy it, just don't buy any to bring home.
The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up
nibbling while watching your shows, keep low calorie foods close by, because it is very easy to
eat too much when you are entranced by your favorite drama, football game or cooking show.
Eat crisp raw vegetables with your dip instead of greasy chips.
Healthy Foods When Eating Out
It is difficult to maintain good health if you eat out a lot. Restaurants frequently serve huge
portions of food, much more than you need. If you can't hold your resolve to stick to the salads,
compromise; pick out an appetizer that you love, combine it with a salad or a cup of soup, and
skip the larger entrees. You can also share a meal or take half of it home. You could die for
dessert? Order as small a size as possible, or maybe just one scoop of ice cream, rather than a
larger, heavier dessert. Try a dish of mixed berries topped with nuts and a small bit of whipped
cream. Be careful with the after-dinner drinks as well. Maybe just have one glass of wine with
your meal.
Do you snack in front of the TV without even giving it much thought?
Are most of your meals eaten at home or in restaurants?
How often do you eat fast food?
Do you like to cook?
How often do you grocery shop?
Do you skip breakfast or lunch, then overeat later in the day?
How big are the portions you consume?
Do you crave sweets?
Are there foods you won't give up?
Healthy Foods for Snackers
If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and
candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts
handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality
chocolate or your favorite treat and enjoy it, just don't buy any to bring home.
The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up
nibbling while watching your shows, keep low calorie foods close by, because it is very easy to
eat too much when you are entranced by your favorite drama, football game or cooking show.
Eat crisp raw vegetables with your dip instead of greasy chips.
Healthy Foods When Eating Out
It is difficult to maintain good health if you eat out a lot. Restaurants frequently serve huge
portions of food, much more than you need. If you can't hold your resolve to stick to the salads,
compromise; pick out an appetizer that you love, combine it with a salad or a cup of soup, and
skip the larger entrees. You can also share a meal or take half of it home. You could die for
dessert? Order as small a size as possible, or maybe just one scoop of ice cream, rather than a
larger, heavier dessert. Try a dish of mixed berries topped with nuts and a small bit of whipped
cream. Be careful with the after-dinner drinks as well. Maybe just have one glass of wine with
your meal.
Don't Skip Meals
If you skip breakfast, you may find that you lose energy by midmorning. Rather than skipping breakfast completely, split it in half. Eat
a small breakfast early, such as an egg, small serving of oatmeal, or a slice of whole grain bread. Have a small snack on hand
such as raisins and 10 or 12 almonds to eat at midmorning. This split breakfast is a much better solution than reaching for coffee
and candy bars to perk yourself up.
Control Portion Size
Our stomachs really aren't that big. Without stretching, the stomach will hold about two cups of food, but because the stomach will
stretch, it can hold considerably more food than we need at any given meal.
If you skip breakfast, you may find that you lose energy by midmorning. Rather than skipping breakfast completely, split it in half. Eat
a small breakfast early, such as an egg, small serving of oatmeal, or a slice of whole grain bread. Have a small snack on hand
such as raisins and 10 or 12 almonds to eat at midmorning. This split breakfast is a much better solution than reaching for coffee
and candy bars to perk yourself up.
Control Portion Size
Our stomachs really aren't that big. Without stretching, the stomach will hold about two cups of food, but because the stomach will
stretch, it can hold considerably more food than we need at any given meal.
Tame Your Sweet Tooth
Curb your cravings for sweets with fruits and stay away from sugary snacks and pastries. These
treats have lots of calories and can be loaded with unhealthy fats. If the fruits and berries aren't
sweet enough for you, add just a bit of Splenda, stevia or even a tiny sprinkling of sugar. Avoid
sugary sodas and try iced herbal teas or ice water with Splenda, and a slice of lemon or lime.
Things You Won't Give Up
Do you feel like you can't live without your chocolate? If there are foods you won't give up, enjoy
them in smaller amounts. Buy one tiny high quality piece of candy and enjoy it, but don't buy a bag
full of snacks to take with you. Limit other treats or favorite foods that aren't healthy, maybe let
yourself eat them one time per month, or search for healthier versions at natural foods markets.
Rome Wasn't Built in a Day
If you can't transform your unhealthy diet overnight, don't despair. Most people can't. Start
implementing some of these ideas, even just one at a time. Every change you make will be one
step in the right direction.
Curb your cravings for sweets with fruits and stay away from sugary snacks and pastries. These
treats have lots of calories and can be loaded with unhealthy fats. If the fruits and berries aren't
sweet enough for you, add just a bit of Splenda, stevia or even a tiny sprinkling of sugar. Avoid
sugary sodas and try iced herbal teas or ice water with Splenda, and a slice of lemon or lime.
Things You Won't Give Up
Do you feel like you can't live without your chocolate? If there are foods you won't give up, enjoy
them in smaller amounts. Buy one tiny high quality piece of candy and enjoy it, but don't buy a bag
full of snacks to take with you. Limit other treats or favorite foods that aren't healthy, maybe let
yourself eat them one time per month, or search for healthier versions at natural foods markets.
Rome Wasn't Built in a Day
If you can't transform your unhealthy diet overnight, don't despair. Most people can't. Start
implementing some of these ideas, even just one at a time. Every change you make will be one
step in the right direction.
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An Abundant LifeStyle - Your Guide to Health and Nutrition