Healthy Habits – 5 Keys To A Healthy Diet
1) Keep An Eye On Portions
We know you aren’t going to monitor every calorie that goes into your body, but one thing that is easy to manage is your portion control. We as Americans eat far too much per meal and the result is our stomach stretching and our mind feeling we need to keep eating. A good practice to limit your food consumption is to eat slower. The body takes a minute to realize it’s full, try eating slower or try eating a smaller portion and then wait 15 minutes. If after 15 minutes your still hungry eat a little more.
2) Eat Plenty Of Produce
Vegetables and fruit offer amazing health benefits. Shoot for 2.5 cups of vegetables and 2 cups of fruit per day. The nutrients, fibers and other compounds in fruits and vegetables have been proven to help protect agains certain types of cancer and other diseases.
3) Eat Whole Grains
All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.(1)
4) Eat Plenty Of Fish & Nuts
Nuts, fatty fish, avocados and vegetable oils supply healthy unsaturated fats. Recent research suggests these foods, though high in calories, tend not to promote weight gain because they are satisfying. Still, it’s best to eat them in place of other high-calorie foods. For instance, substitute olive or canola oil for butter. Fatty fish helps reduce heart disease risks and has other benefits, largely because of its omega-3 polyunsaturated fats.(1)
5) Get Rid Of Trans Fats
Trans fats are supplied by partially hydrogenated vegetable oils used in many processed foods (such as commercial baked goods, snack foods and stick margarines) and fast foods (such as French fries). Trans fats raise LDL (“bad”) cholesterol and also reduce HDL (“good”) cholesterol, increasing the risk of heart disease. Since 2006, when a trans fat labeling law went into effect, many food makers have eliminated or greatly reduced these fats in their products.(1)