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Build a Healthy Eating Plan

Keep healthy food on hand and try to eat at home as much as possible. Researchers have studied folks who eat out routinely and found that, on the whole, they take in more fat and calories than those who eat at home. If you’re a fast eater, slow down. Never have an eating utensil in your hand as long as there is food in your mouth.

Adding a small amount of fat to your eating plan, such as olive and canola oil can help satisfy the appetite and prevent over indulgence. Whether you are losing weight are maintaining , its important to eat the right foods, vegetables, berries, melons, fruits, whole grains, and dairy. If you eat meat stick to fish, turkey and chicken, otherwise, eggs and beans are good sources of protein. All vegetables also have contain a small amount of protein. Drink plenty of water although the old rule of 8 glasses of water a day isn’t as relevant since much of our food contains water.

Hold back on the salt. It causes your body to retain water, which adds to weight and is bad for your heart. Salt is a big problem for people who have high blood pressure. Limit your salt intake to 2,300 milligrams a day. Omit or cut down on salt when cooking and compensate by using peppers, onions, garlic, citrus juices and spices. Leave the salt shaker off the table or better yet, fill it with salt free seasoning. If you must have salt on the table , cover half the holes with a piece of tape.

Complex carbohydrates are found in beans, potatoes, pasta, bread. they play a huge role in weight loss by rescuing your faltering willpower. Once eaten complex carbs turn into a substance called glycogen that is used by muscles, liver, kidney and brain for fuel. If you don’t eat enough complex carbs the result is grumpiness, headaches, restless and hungry. Eat six moderate daily servings of complex carbs to keep the glycogen high.

Go light on the sweets. We know sugar isn’t good, but honey, molasses, brown sugar and maple syrup is still sugar and heavy in calories. They also stimulate the appetite. So ration them wisely.

Fill up on fiber. Fiber in your stomach takes longer to break down and leaves you feeling fuller longer. By eating six moderate servings of high fiber and three to five servings of vegetables and two to four servings of fruit you’ll be ahead of the game. After eating high fiber you simply wont be hungry for fattening food, and can reduce your food intake for the rest of the day.

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  1. Ruby another fantastic piece that I am sure will help many
    Best Wishes
    stevetheblogger

  2. This is something I am trying hard to do at the moment. Eat more healthily. Not easy!

  3. Well done article, Ruby…Thanks for sharing:)

  4. Many people talk about eating healthy few make the move to really do it. Eating less meat is important to good health, most people eat meat too often have have huge portions that in some countries would feed a family of 4.

  5. Great healthy eating tips for all!

  6. Good information and tips here

  7. Thank you for this.

  8. Great advice on how to eat healthy. We need a good plan and persistent execution.

  9. Excellent post Ruby, I try to eat as healthy as I can.

  10. Something I really need. Thanks for the share.

  11. Very healthful and helpful.

  12. very useful tips ..nice share :)

  13. As usual, very good advice. Healthy, balanced eating plan for life is the key to life long health.

  14. Making plan is easy Ruby, but sticking to it is quite hard. Nice article.

  15. Really great article, Ruby. You make food sound so sexy!

  16. Really great article, Ruby. You make food sound so sexy!

  17. Great tips.

  18. very good – thank you

  19. Very good post! Expecting many more such useful articles!

  20. God Job
    Keep Write

  21. yours article has been wonderful strength of knwoledge thanks
    Thanks a lot for this :)

  22. Very useful share.

  23. This is a habit we should maintain.

  24. writing is very good and beneficial to share

  25. Great advice!

  26. Useful.

  27. I love sweets especially chocolate. At times, i have to force myself to eat healthy. Good share Ruby!

  28. Some excellent advice here Ruby, much food for thought.

  29. Thank You Ruby.

  30. You give good advice for me and my family… thanks for share Ruby..

  31. Great!!! very informative article… keep up this kind of good work.

  32. Thanks. This is very useful. I learnt a lot. :-)

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