Obesity

6 Ways To Improve Your Eating Habits

Improving your eating habits is a great way to boost your energy level and change your lifestyle.

·         Include More Fruits and Vegetables

Eating lots of fruits and vegetables reduces your cholesterol and the risk of heart disease. Replace your bag of potato chips with a bag of carrots.

·         Balance Your Food Calories with Each Meal of the Day

Because you are unlikely to eat perfectly healthy meals every time, it’s better to think about balance on a larger scale. If you eat an unhealthy meal, balance it by making the next several meals extra-healthy. For example, if you had fast food for lunch, eat a light dinner that includes vegetables, fruit and whole grain.

·         Reduce Your Intake of Unhealthy Food but Do Not Eliminate It

It may be easier for you to adopt new changes if they are not overly strict. Instead of swearing off cookies entirely, you may be better off limiting yourself to one or two cookies instead of five – or the whole bag.

·         Reduce the Intake of Salt

High salt intake can contribute to high blood pressure and increased risk of heart disease.  Because processed foods tend to be high in sodium, eat as many fresh foods and freshly prepared meals as possible. Avoid canned and frozen processed food whenever possible.

·         Eat In Moderate Amount

Out-sized portions add up to extra calories quickly. Try using a smaller plate and reducing the size of your portions by one-third.

·         Eat Regular Meals

Skipping meals makes you hungry, irritable and leads to overeating later on in the day. Moreover, it may lead to a depressed metabolism. Try to eat your meals at the same time every day.

References

Behavior Modification Ideas for Weight Loss; UCSF Medical Center;
http://www.ucsfhealth.org/education/behavior_modification_ideas_for_weight_management/index.html

USDA and US Department of Health and Human Services; 2010 Dietary Guidelines for Americans; 2010;
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

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