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Watching What You Eat and How You Eat

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by Ella Samuel

We all agree that eating healthy can be difficult even if you know which foods you should buy and prepare but we also have to agree that we all have the evidence that suggests regularly eating healthy and well-balanced meals contributes to sustained weight maintenance, a better mood, increased energy levels, positive inspiration to others and the potential for a heightened quality of life. This will help foster healthy eating habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you consume, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

So here are a few tips to help;
1. Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, but staying well hydrated will also help you make healthier food choices.

2. Eat moderately. Eat only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Try not to think of certain foods as “off-limits.” When you abstain from certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to the temptation. However, you can start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

3. Limit snacks in your home. Be careful about the foods you keep at hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it.

Nevertheless, it is important to note that it’s not just what you eat, but WHEN you eat
-Eat breakfast, and eat smaller meals throughout the day.
-Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning.
-Add more fruit and vegetables to your diet.

Increase your intake of:

Antioxidant (berries such as blueberries and raspberries, leafy greens, pumpkin and carrots, nuts and seeds rich berries)

Eat a medley of sweet fruit oranges, mangos, pineapple, grapes for dessert

Swap your usual rice or pasta side dish for a colorful salad

Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter, to make your vegetables tasty.

Plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.
Add color. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

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