1. Don’t skip breakfast
2. Always bring a water bottle with you in
the morning and refill it throughout the day
3. Don’t eat food that you know will make you
feel bad afterwards
4. Eat regular meals
5. Don’t remove
your favorite foods from you eating habits, reduce
6. Plan your meals- know what, when and where
you are going to eat
7. Avoid skipping meals. Depriving yourself
of food throughout the day can lead to overeating late in the day.
8. Females, eat 7-8 servings of fruits &
veggies each day.
9. Males, eat 8-10 servings
10. Females, eat 6-7 servings of grain
products each day
11. Males, eat 8 servings
12. Everyone between 19-50, have 2 servings
of milk and alternatives each day
13. Females, eat 2 servings of meat and
alternatives each day
14. Males, eat 3 servings
15. EAT A DARK GREEN VEGGIE EVERY DAY
(broccoli, asparagus, romaine lettuce)
16. EAT AN ORANGE VEGGIE EVERY DAY (carrots,
sweet potato)
17. Choose whole grain!
18. Eat fish at least once per week (salmon,
trout, yum!)
19. Eat more beans, lentils and tofu
20. Lower fat milk beverages- try soy
21. Limit yourself to 2 desserts each week
22. Limit your alcohol intake (it’s
delicious, but soo fattening)
23. Minimize saturated fats from fatty meats
24. Minimize transfats found in baked goods
25. More fruits (bananas, orange and pears,
oh my!)
26. Make your own trailmix
27. Try not to let yourself get too hungry by
eating small healthy snacks every few hours
28. When hungry, snack on a few almonds and
drink some water, it’ll fill you up
29. Reduce portions
30. Stay hydrated!
31. Thirsty? Drink water or sparkling water!
32. Still thirsty? Drink herbal tea
33. Sweet tooth kicking in? Try satisfying it
with dark chocolate, dried fruit or mint tea
34. Follow the eat-well plate! http://www.nhs.uk/Livewell/Goodfood/Documents/Eatwellplate.pdf
35. Take your time while you eat, enjoy it!
36. Avoid eating at night, set a “curfew”
about 14 hours before you’ll eat breakfast
37. Listen to your body to know if you’re
actually hungry
38. Get vitamins from food, not pills
39. Get monounsaturated fats from avocados
40. Downsize portion of protein (we eat way
too much!)
41. Focus on quality sources of protein
(tofu, eggs, fresh fish)
42. Reduce salt
43. You don't need whipped cream on your latte!
44. Plan your grocery list
45. Don’t do groceries when you’re hungry!
46. Choose fresh or frozen veggies over
canned ones
47. Don’t bring a bag of food to the couch,
just bring a serving
48. Make the switch to low fat dairy products.
49. Make an omelette with egg-whites only
50. Eat more quinoa
51. Water with ice, fresh cucumbers and mint!
52. Eating cereal? Make sure it’s high-fiber
and add in some fruits
53. Spicy food helps you burn calories, try
throwing some hot sauce on your eggs
54. When cutting up veggies, cut into bigger
slices to preserve nutrients!
55. Keep the peel on your cucumbers, they’re
filled with nutrients
56. Brown rice over white rice
57. Water over soft drinks
58.
Keep
track of what you eat
59.
When at a
restaurant, start your meal with a salad or broth-based soup. That way you’ll
feel fuller sooner and won’t overeat.
60. Watch portion sizes. Avoid “super size” items. Order half portions or take home leftovers.
61. Ask
for salad or vegetables instead of fries.
62. Look
for menu items that have been broiled, baked, grilled, steamed or poached.
63. Avoid
deep-fried or breaded items.
64. Ask
for dressings and sauces “on the side” and use them sparingly.
65. Order sandwiches, subs or wraps with whole grain bread, buns or
tortillas.
66. A colorful plate is a healthier plate
It's all about baby steps! So
by making a couple of modifications in our eating habits, we will be that much
closer to the healthy life that we’re striving for. Happy Eating! J
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