June 13, 2013
How To Make Healthier Food Choices
Each person needs different amounts of calories depending on diet and activity. Eating healthier is what we should all do. Eating healthy with a good workout can help you lose weight, lower your cholesterol level, and help your body function better.
Keep a food diary to help you know what you are eating. From there you can determine what foods you need to eat more of and ones you need to slow down on. These days phones have apps for everything, even keeping track of what you eat and calculating calories. I like “my fitness pal” app.
Try eating whole grains; they will help you feel fuller longer and are low in fat. Here are some examples: 100 percent whole wheat flour, pretzels (unsalted) and popcorn (unbuttered), crackers (animal, graham, rye, soda, saltine, oyster), English muffins and small whole grain bagels.
Add some fruits and vegetables to your diet. They have fiber, vitamins and minerals. Vegetables raw, steamed, broiled, baked or made with a very small amount of olive oil and salt and pepper are better for you than covered in butter or fried. Fresh fruit because they will still have all their natural properties. Baked white or sweet potatoes are better than smashing and putting butter in them, having potato chips, or French fries.
Meat, poultry, and fish are good to have, unless you are a vegetarian or vegan; then you can do something different to add to your diet. Baking, broiling and roasting are the healthiest ways to make poultry. Poaching, steaming, baking and broiling are the healthiest ways to cook fish. You can seafood, salmon, and cold water fish to your diet because they are good in omega 3. Dry beans, peas and lentils offer protein and fiber without the cholesterol and fats found in meats.
Also, dairy is good for you, but too much of the wrong dairy can be bad for you. Try skim milk or low-fat buttermilk, and low-fat cheeses. There are always alternatives to sour cream and ice cream. You just need to know what to use instead.
Make sure not to eat too many fats, sweets, and oils. They not only lead to lots of calories and weight gain, but also diseases such as heart disease, diabetes, osteoarthritis, and high cholesterol. Try these instead: fig bars, olive, soybean and canola oils, nonfat or light mayonnaise, and nonstick cooking spray (instead of butter to grease the pan).
Five tricks to eating right when eating out. Watch your portions (full plate, half a bowl, and handful). Know your words like (fried, cream, butter, breaded; they have more calories and fat). Swap foods (instead of french fries maybe get a baked potato). Ask for sauces on the side so you food is not slathered with calories and fat. Watch what you drink (skip the sodas and have tea with no sugar or just water).
“Early to bed and early to rise, makes a man healthy, wealthy and wise.” – Benjamin Franklin
Stay Calm and Eat Healthy <3
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