Do you want to eat right but do not want to memorize the official food pyramid? And you do not want to measure everything you eat?
Do not despair. There are easier ways to make sure you're eating the right foods, as well as healthy amounts of them.
Follow these guidelines:
Try cutting your normal portions by a third. Chances are, this amount will still satisfy your hunger. (Research shows that if more food is placed in front of us, we will eat more, much more than we need.)
Eat slowly. It takes about 20 minutes for the brain to get the message that you are full.
Make at least half of what you eat fruits and vegetables. They are nothing but good for you. And because of their fiber, they keep you feeling full longer.
Do not skip meals. This sets you up for overeating later, often with convenience (i.e. junk) foods.
Balance what you eat. Try to eat protein, fat (good fats like those in nuts, fish, and olive oil), and a few complex carbohydrates at all your meals. Protein and fat have a high "satiety" factor ( you will feel full longer).
Practice "mindful eating." When you are eating, do not do anything else. Mindless stuffing yourself while watching TV is a sure recipe for overeating.
Keep a food journal. This helps you to be aware of your eating patterns, what, when, and why you are eating. Awareness is the first step in learning to control what you eat.
References: visit www.HopeHealth.com for more information
American Dietetic Association
More Resources: http://www.mypyramid.gov/
Disclaimer: This information is not intended be a substitute for professional medical advice. It is provided for educational purposes only. You assume full responsibility for how you choose to use this information.
Back to Nutrition