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INSPIRATION

OUR GUIDE TO HEALTHY EATING

 

Believe it or not, you can Savor food while leading a healthy lifestyle! Sometimes all you need is a little motivation. We’ve put together a list of easy tips that can fit into any lifestyle and get you on the right track to leading a productive and healthy lifestyle!

 

  • Simplify. Forget counting calories or measuring portion sizes. Think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. 

 

  • Slow Down. Trying to make your diet healthy overnight isn’t realistic or smart. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day, or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

 

  • Every Change Counts. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long-term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

 

  • Think of water and exercise as food groups in your diet. 

 

  • Water. Water helps flush our systems of waste products and toxins. When you don’t drink enough water it can cause tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

    • Exercise. Find something active that you like to do and add it to your day. The benefits of lifelong exercise are abundant, and regular exercise may even motivate you to make healthy food choices a habit.

    • “Off-Limits” Food. When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

 

  • Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order anything supersized. At home, use smaller plates, think about serving sizes in realistic terms and start small. Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

 

  • Eat with others. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

 

  • Take your time. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Savor the joy of eating!

 

  • Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are just thirsty instead. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

 

  • Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.