HEALTHY EATING (Moderation: Important to any healthy diet (Control…
Moderation: Important to any healthy diet
Limit snack foods in the home
Surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it then.
Take your time
It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.
Control emotional eating
By learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings
Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom.
Think smaller portions
You can trick your brain into thinking it’s a larger portion
Try not to think of certain foods as 'food limits'
Eat with others whenever possible
Eating alone, often leads to mindless overeating
Setting yourself up for success
Prepare more of your own meals
You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged
Can help you take charge of what you’re eating and better monitor exactly what goes into your food
Make the right changes
When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives.
Read the labels
Be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food
Focus on how you feel after eating
.Will help foster healthy new habits and tastes.
The healthier the food you eat, the better you’ll feel after a meal
Drink plenty of water
Water helps flush our systems of waste products and toxins
Plan quick and easy meals ahead
Plan your meals by the week or even the month
Pick a few healthy recipes that you and your family like and build a meal schedule around them.
Prepare your own food and eat in regularly
Shop the perimeter of the grocery store
Cook when you can
Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night.
Challenge yourself to come up with two or three dinners that can be put together without going to the store
Add more fruit and vegetables to your diet
Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
How to make vege tasty
Liven up salad greens
Try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.
Satisfy your sweet tooth
Add sweetness to your meals and reduce your cravings for added sugar
Can vary the flavor and make meals more visually appealing
Cook green beans, broccoli, Brussels sprouts and asparagus in new ways.
Try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion.
The fundamentals of healthy eating
We all need a balance of protein, fat, carbohydrates, fiber, vitamins and minerals in our diets to sustain a healthy body
Help you stay regular, lower your risk for heart diseases, stroke and diabetes. It also improve your skin and help you to lose weight
Not getting enough calcium in your diet contribute to anxiety, depression, and sleep difficulties
Bad fats can wreck your diet and increase your risk of certain diseases
Good fats protect your brain and heart, improve your mood, boost your well-being and trim your waistline
Main sources of energy
gives you energy, support mood and cognitive function