There is so much information available that eating right can be a daunting task! As much as you've heard all kinds of things about foods to eat and what to avoid, there are some simple rules to help you make the right choices. First, make sure your diet includes healthy foods and drinks. Then change your eating habits by cooking your own food, reading nutrition labels, and making healthy substitutions. It is also beneficial to correctly schedule main meal and snack times.
Steps
Method 1 of 3: Choosing Healthy Food and Drinks
Step 1. Fill half a plate with vegetables and fruits at each meal
These foods are rich in nutrients and fiber, and have fewer calories than other foods. Fill half a plate with one or two servings of vegetables or fruits at each meal. This will help you feel full faster and longer.
- You can cook vegetables steamed, scrambled, baked, or boiled. Prepare them as you like!
- Accompany meals with a salad as a garnish or sliced raw vegetables if you don't feel like cooking them.
- If you're in a rush, choose a whole fresh fruit that you can eat on the go, like an apple or banana, or make a bowl of cooked fruit.
Step 2. Incorporate whole grains into your diet and limit your consumption of refined carbohydrates
Whole-grain versions of carbohydrate-rich foods are healthier for the body because they have more fiber and nutrients. They also provide a greater feeling of fullness and more energy for longer. For example, you can eat whole grain bread, pasta, and rice instead of their white flour versions. Other whole grains that you can try are:
- quinoa
- barley
- Rye bread
- oatmeal
Step 3. Add a serving of lean protein to every meal
Protein should make up about 1/4 of the plate at each meal. Foods rich in this nutrient include meat, fish, beans, tofu, and eggs. Some dairy products are also high in protein, such as cottage cheese and Greek yogurt. Choose lean proteins, such as skinless chicken breast, tilapia, ground turkey, beans, tofu, and egg white. This will allow you to reduce the amount of fat and cholesterol in your diet, which provides benefits for your overall health.
Read food labels for serving size. Servings vary for different types of protein foods. For example, a serving of meat or fish is 3 ounces (85 g), while a serving of beans or cottage cheese is half a cup (120 g)
tip: You can reduce the fat content of meat by removing the fat or skin before eating.
Step 4. Limit your intake of oils and fats
A healthy level of fat in a diet is between 20 and 35%. For a person on a 2,000 calorie diet, this represents between 45 and 80 g of fat per day, since each gram has about nine calories. However, it is best to eat healthy fats, such as monounsaturated and polyunsaturated, and limit or avoid those that are unhealthy, such as trans and saturated fats. Include two to three servings of olive oil, nuts, or avocado in your daily diet for healthy fats.
- Ideally, calories from saturated fat should be no more than 10% of your daily calories. For example, if you want to eat a 1700 calorie daily diet, you should not consume more than 170 calories from saturated fat. This represents approximately 20 g of saturated fat per day.
- Make sure to read food labels for trans fat content. If a food contains trans fat, do not buy or eat it. This type of fat is found in margarine, shortening, creamer for coffee, and many prepared and packaged foods, such as baked goods.
Step 5. Drink mostly water and avoid sugary drinks
Water provides the body with the necessary hydration. You don't need to drink anything else. However, if you tend to consume other beverages, limit your intake. Try not to drink more than 8 fluid ounces (250 ml) of fruit juice per day and avoid sugary sodas and other naturally or artificially sweetened beverages.
- There is no perfect amount of water that you should drink. Do it every time you feel thirsty. Signs of good hydration are pale yellow urine and lack of thirst.
- Limit alcoholic beverages. Try not to drink more than one drink per day if you are a woman, and no more than two if you are a man. One drink equals 12 fl oz (350 ml) of beer, 5 fl oz (150 ml) of wine, or 1.5 fl oz (45 ml) of liquor.
Method 2 of 3: Improve Your Eating Habits
Step 1. Replace unhealthy foods with healthier versions
Making simple substitutions can help you improve your eating habits in an easy and manageable way. Identify an unhealthy food that you like and find an alternative that is healthier and satisfies the same desire. Sometimes this can be as simple as choosing a low-fat version of a food or a different meal that satisfies the same desire.
For example, if you like your fries with toppings, you can substitute the potatoes for the same version with carrots or baked potatoes, and swap a high-fat dressing for homemade guacamole or a low-fat yogurt dressing
Step 2. Get into the habit of reading labels
This will help you avoid foods with unhealthy ingredients, like added sugars and trans fats. Read the nutrition facts on packaged foods and avoid them if they are high in fat, sugar, sodium, or all three.
Some foods indicate on the front of the package if they are low in fat, have no added sugar or trans fat, or are low in sodium. However, it is important to read the nutrition information to make sure the food itself is healthy
Step 3. Measure meals to eat reasonable portions
Packaged foods include serving size information. To ensure you are getting the correct amount of calories and fat listed per serving, you will need to measure the amount listed on the package. Depending on the type of food, you will need a scale or measuring cup.
- For example, if you're making a box of mac and cheese, the serving size might be 1 cup (250 g) of cooked pasta. Use a measuring cup to cook exactly this amount.
- The serving sizes are much larger than they used to be, so it is important that you read the labels on the prepackaged foods you buy and avoid oversized portions.
Step 4. Get rid of unhealthy foods
To eliminate the temptation to eat junk food and other unhealthy foods, don't buy them! Avoiding having these foods in sight will help you not to tempt yourself. You can even go through the cupboards and refrigerator to get rid of all the unhealthy foods.
If you share a house with someone else, ask them to reserve a cupboard or shelf in your pantry and a drawer or shelf in the refrigerator to store only healthy meals. This will be your safe zone to decide what to eat
tip: Buy food in the outer aisles of supermarkets. The perimeter of large stores is where the healthiest food is usually found, such as fruits, vegetables, meats, fish and dairy products.
Method 3 of 3: Schedule Meal and Snack Times
Step 1. Learn to identify when you are really hungry
Knowing your hunger cues will help you avoid overeating or boredom. If you are not sure if you are hungry, take a moment to think about what was the last thing you ate and how much. If it's been more than three hours, you may really be hungry. If not, assess whether the urge to eat is externally motivated.
- Some people use the acronym HASC to avoid irrational eating. HASC stands for Hunger, Anxiety (or anger), Loneliness and Tiredness. If you are not hungry, ask yourself if you experience any of these emotions. Then, find a way to deal with them without resorting to food.
- For example, if you feel angry or anxious about something, identify what it is. If you're feeling lonely, call a friend and ask him out. If you are tired, a short nap can be very restorative.
Step 2. Eat meals and snacks at regular intervals throughout the day
Eating at regular intervals will help your body get the energy it needs to function properly. Eat breakfast as soon as you wake up to start the day with energy. Then, have a mid-morning snack, have lunch, have an afternoon snack, and then have dinner.
Don't skip meals! Sometimes this will cause you to eat more at the next meal to make up for the one you skipped
tip: Prepare a large breakfast and smaller meals and snacks throughout the day. This will allow you to maintain the energy levels of the body.
Step 3. Have an early dinner to promote the proper functioning of the digestive system
The body does not need fuel when you are at rest, such as at night while you sleep. Eating and going to bed early can impair your sleep, and your body won't be able to burn food effectively, so it may store it as excess fat. Try to stop eating at least three hours before bedtime and allow your body a long rest between dinner and breakfast.
For example, you can have dinner at 6 p.m. m. if you go to bed at 9:30 p.m. m. Then don't eat again until breakfast the next morning
Advice
- Cook meals at home whenever possible. This will allow you to control your food ingredients and portions more easily. It's also a great way to save money and make sure you always have a healthy meal on hand.
- Do not go on fad diets that involve the restriction of any macronutrient. These types of diet can provide significant results at first, but it is unlikely that you will be able to stick with the plan for a lifetime.
- Treat yourself once in a while! As long as you eat well most of the time, it's okay to treat yourself to an occasional treat, like a bowl of ice cream, a chocolate bar, or a glass of wine.
Warnings
- Make an appointment with your doctor if you don't know if your weight is healthy. The professional will inform you if you have to lose or gain weight.
- Talk to your doctor if you tend to fantasize about food. This is a good indicator that you are not eating enough. Tell your doctor if you have developed an obsession with diet and food.