Healthy Eating (Making the switch to a healthy diet (Make the right…
Making the switch to a healthy diet
Make the right changes
Replacing dangerous trans fats with healthy fats
Switching animal fats for refined carbohydrates, though
Read the labels
manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
Prepare more of your own meals
help to take charge of what you’re eating and better monitor exactly what goes into your food.
Focus on how you feel after eating
foster healthy new habits and tastes.
Setting yourself up for success
Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible
try to keep things simple
Drink plenty of water
flush our systems of waste products and toxins
dehydration—causing tiredness, low energy, and headaches.
Moderation: important to any healthy diet
Try not to think of certain foods as “off-limits.”
reduce portion sizes of unhealthy foods and not eat them as often.
Think smaller portions
serving meals on smaller plates or in bowls
choose a starter instead of an entree, split a dish, and don’t order supersized anything.
Take your time
eat slowly and stop eating before you feel full.
Eat with others whenever possible
Eating alone leads to mindless overeating.
Limit snack foods in the home
surround yourself with healthy choices
reward yourself with a special treat, go out and get it then.
Control emotional eating
manage stress and emotions, regain control over the food you eat and your feelings.
Fundamentals of eating pyramid
limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.
lack of calcium contributes to anxiety, depression, and sleep difficulties
Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline
help tostay regular and lower the risk for heart disease, stroke, and diabetes. It
improve skin and lose weight.
mprove your mood, boost your well-being, and even trim your waistline.
bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart.
plant-based sources of protein each day can ensure your body gets all the essential protein it needs
supporting mood and cognitive function
gives energy to get up and go
Plan quick and easy meals ahead
Shop the perimeter of the grocery store
add a few things from the freezer section
Shop the perimeter of the store for most of your groceries
visit the aisles for spices, oils, and whole grains
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.
come up with two or three dinners that can be put together without going to the store
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.
Add more fruit and vegetables to your diet
How to make vegetables tasty
Liven up salad greens
To add flavor to your 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 by using naturally sweet vegetables
deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, vary the flavor and make meals more visually appealing
Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways
boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.
Instead of eating processed snack foods, snack on vegetables
Eat a medley of sweet fruit
• Add antioxidant
Swap your usual rice or pasta side dish for a colorful salad