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Reference

39 Healthy Eating Tips, 7/15/2007
39 Healthy Eating Tips

  1. Water water water. It kick-starts your metabolism. Stop drinking soda.
  2. Make one change at a time. Don't cut everything out at once. For example, cut out fried foods. When you're used to that, cut out soda, etc.
  3. Lay off the rubbish food, apart from one day a week where you can eat what you like - it'll help you stick to it and you won't have the temptation to eat rubbish all the time.
  4. Eat according to the Glycemic Index, sticking with low and medium index foods.
  5. Be mindful of what you are eating. Keep a food journal or diary. Seeing it in writing always gives it weight and helps reveal patterns or triggers.
  6. Stop the evening eating. You don't want to eat and then go to sleep. All those calories just sit there unused while you sleep.
  7. Eat mostly raw fruits, veggies and nuts.
  8. Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if you're not really hungry.
  9. Cut wheat-flour based products out of your diet. Wheat is surprisingly easy to replace when you start thinking about it - rice, oats (still some gluten there, but a lot less), more vegetables.
  10. Portion control used with a 20 minute wait time — wait 20 minutes after eating the sensible portions, and then see if you still feel hungry. Nine times out of ten, you won't. If you do, get a little more.
  11. Cut out sugar.
  12. No fast food. Period.
  13. Commit to one diet — and stick to it for life. Start by making a list of low-calorie foods that you love, that you find satisfying; and when you're hungry make sure you eat lots of those foods.
  14. If you're a parent, don't absorb "invisible" calories by eating your kids' food.
  15. Snack between meals - starving yourself for 6 or 7 hours at a time between lunch and dinner means you will overeat at dinner.
  16. Eat slow and you will only eat as much as you need to be full.
  17. Whenever you eat, think about how much food you would waste by overeating. Your body doesn't *need* all the food that's on your plate, why waste it? You could eat the leftovers for lunch the next day and save yourself some money, or you could split it with your loved one and have company while you eat. You could give it to the homeless guy down the block who REALLY needs it. Any reason you find not to waste that food is a good one.
  18. Lentils.
  19. Everything in moderation. If you really want French fries and a hamburger, or ice cream, or a cookie... it's OK to indulge a little occasionally. Key word is occasionally. Better to indulge a little, than to binge later.
  20. Learn to cook, from scratch. That way, you control what you are eating.
  21. Don't buy into the idea of "diet" foods. It's better to eat the original food that has been less processed and only eat less.
  22. Observe your hunger patterns. Choose a bedtime that's early enough to keep you from after-dinner snacking. Stick to that bed-time. If you must snack before bed, have a something small and healthful. Maybe a tiny portion of whole grain cereal with milk.
  23. Eat lots of fiber, it's surprisingly filling compared to that cupcake.
  24. Eat as soon after you get up as possible. This gets your metabolism working at a higher rate sooner in the day.
  25. Cut out alcohol or reduce your intake to one or two glasses a week.
  26. If you are hungry between meals, try eating a small portion of food that is high in protein. It can be more effective to eat one piece of cheese or some yoghurt or nuts than to eat bread or crackers or other snack foods.
  27. Go to bed early and get up early. If you stay up late, you will overeat, guaranteed. It doesn't matter if you are a night person; change into a morning person. When you go to bed early, you don't think about food all night.
  28. Instead of counting calories, concentrate on reducing your fat intake. Fat that you eat converts more readily into body fat than does protein or carbohydrate.
  29. Try to enjoy your food, eat it slowly and consciously.
  30. Only diet on weekdays. Don't binge on weekends, but save two days a week to eat the yummy things. Also, because many people really can't break that chocolate addiction, calculate one treat every day into your calories.
  31. Positive change is easier than negative change. Instead of thinking of foods that are "bad" and that you feel like you need to cut out, think about all the new recipes and foods you will get to try if you start experimenting with more vegetables, more beans, more spices, etc.
  32. Don't count calories after you each them, count before.
  33. Create a routine for what you eat - for a month, do not think of food as something to be enjoyed, think of it as fuel.
  34. Take one of the three meals a day, and make it healthier (veggies, fruits, whole grains, etc.). Combine this with drinking ONLY water when at work, and it's quite the effective method to lose a few pounds.
  35. Eat a varied diet. Only, half your usual portions.
  36. Eat nothing that you have not bought yourself, cooked yourself, and cleaned up after. This way laziness works in your favor. If you don't feel like going to the store, or if you have stuff but don't feel like cooking it or cleaning up afterwards, you are less likely to eat.
  37. If you're a stress eater, try sunflower or pumpkin seeds. Lots of chewing, not many calories. Just don't spit the seeds on the floor.
  38. Reduce the intake of three white things - white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible.
  39.  Cook in Saladmaster cookware or eat raw. Any other type of cooking will result in the consumption of excess toxins, which result in your body working harder to product more fat to store such toxins.
 

 
 
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