Thursday, April 7, 2011

Basic Guidelines for Eating for Health

There is a lot of information out there about how and what to eat. Once we make the decision to prioritize our nutrition and eat for health, sorting through all that information can be overwhelming. Let us help. Here are a few key guidelines to keep in mind when eating for health:
  • Do not eat unless hungry. Many of us eat from habit, boredom, loneliness, comfort, or for many other reasons rather than from hunger.
  • Chew thoroughly; the slower we eat, the less we eat.
  • There is a delay between eating and satiety or feeling full, so leave the table feeling you could eat more. It may be helpful to get a container that is about the size of our hand (this is the size of our stomach) and use it to measure meals. Remember, the goal is to eat enough so we feel sated, not stuff this container full until it breaks!
  • Take breaks while eating to give your body a chance to evaluate fullness.
  • Do not fry foods. Steam, grill, or bake when possible.
  • Focus on eating a diet high in fruits and vegetables, quality lean proteins, and whole grains.
  • If certain foods are a trigger, don't buy them.
  • Indulge with foods you love that are good for you, such as exotic fruits and vegetables. Exotic produce may seem expensive, but not when compared to the price of many processed foods or the cost of being unhealthy.

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