Healthy eating tip 1: Set yourself up for success
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big dramatic change.
Healthy eating tip 2: Think of water and exercise as food groups in your diet.
Water helps flush our systems of waste products and toxins; lack of it causes tiredness, low energy, and headaches.
Find something active that you like to do and add it to your day. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.
Healthy eating tip 3: Moderation is a key
How much is a moderate amount? The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. We all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
Use smaller plates, think about serving sizes in realistic terms, and start small. Your serving of meat, fish, or chicken should be the size of a deck of cards, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.
Healthy eating tip 4: It's not just what you eat, it's how you eat
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eating in front of the TV or computer often leads to mindless overeating.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going. Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Eat only when you’re most active and give your digestive system a long break each day.
Healthy eating tip 5: Fill up on colorful fruits and vegetables
Try to eat a rainbow of fruits and vegetables every day and with every meal – the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants – and different colors provide different benefits, so eat a variety.
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It’s important to get vitamins from food – not pills.
Healthy eating tip 6: Eat more healthy carbs and whole grains
Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. Experiment with different grains to find your favorites. Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.
Healthy eating tip 7: Enjoy healthy fats & avoid unhealthy fats
Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats are particularly important.
Add olive oil, nuts (like almonds, hazelnuts) and seeds to your healthy diet. Healthy fats are found in fatty fish such as salmon, herring, anchovies, sardines. Other sources are unheated sunflower seeds, corn, soybean, walnuts.
Reduce or eliminate from your diet red meat and whole milk dairy products, trans fats, found in some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods and other processed foods.
Healthy eating tip 8: Don’t forget about protein
Protein gives us the energy to get up and go – and keep going. Lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system.
Try different types of protein. Whether or not you are a vegetarian, try different protein sources – such as beans, nuts, seeds, peas and soy products. Avoid salted or sugary nuts and refried beans.
Healthy eating tip 9: Limit sugar and salt
Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of sugar can be hidden in foods such as bread, canned soups and vegetables, fast food and ketchup.
Avoid sugary drinks. One small bottle of fizzy drink has about 10 teaspoons of sugar in it, more than the daily recommended limit! Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.
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Sing the song.
JUNK FOOD
Junk food, junk food
That’s all my brother eats
Burgers, chips and a fizzy drink
And then a bag of sweets
He doesn’t like chicken
And he doesn’t like peas
He thinks lettuce is disgusting
And he’s not fond of cheese
He won’t eat tomatoes
And he won’t eat rice
Salad makes him say things
That aren’t very nice
Junk food, junk food
That’s all my brother eats
Burgers, chips and a fizzy drink
And then a bag of sweets
He doesn’t like potatoes
He never eats beans
He really hates cabbage
And mushrooms make him scream
He can’t stand apples
He doesn’t like plums
The only fruit he ever has
Is strawberry chewing gum!
Junk food, junk food
That’s all my brother eats
Burgers, chips and a fizzy drink
And then a bag of sweets
TOPIC 4. STUDY
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