Seven Tips on Eating Healthier
Eating Right and Staying Healthy
With the hustle and bustle of everyday life in today's world, we tend to forget about the number one thing that is important—ourselves.
That's right—we are so busy working, taking care of our families, and rushing around from one end of the day to the next that we don't take the time for ourselves to make healthy choices.
For starters, we don't eat right anymore. Fast food and restaurants seem to be the first choice in terms of dining options, since there doesn't seem to be enough time to do any cooking at home. Not eating the right foods tends to take a toll on our skin and bodies. Just changing a few things can make a world of difference. Here are a few tips and tricks you can use to help you stay healthy.
Seven Tips on Developing Healthy Eating Habits
- Eat 4–6 meals a day
- Drink lots of water
- Eat breakfast
- Eat any foods you want (in moderation)
- Focus on diet, not exercise
- Eat good, healthy foods
- Cook at home and avoid pre-packaged meals
1. Eat 4–6 Meals a Day
You've probably heard that individuals with diabetes should eat six small meals a day, but that doesn't just pertain to diabetics—that goes for everyone.
Sometimes, it is hard to eat six meals a day due to our complex and busy lifestyles. Here are a few small tips on how you can do it:
- Get up 15–30 minutes early to give yourself time to eat breakfast (anything is better than nothing—even just a banana will do).
- Fix some lunch and snacks such as beef jerky, nuts, fruits, yogurt, lean lunch meat without bread, or cheese. No chips and cookies allowed.
- Fix dinner at home—don't eat out!
Below is an example table of suggested meal times and healthy food choices. You can tweak the times and meal options to suit your schedule as needed.
A Note About Dietary Choices
Some of the suggested foods in the table below may be low in calories, but some are high in sodium or fats. Always take the nutritional values of foods into consideration when planning your meals.
Suggested Meal Times and Healthy Food Choices
Hard-boiled eggs and sausage links
Deli meat, cheese slices, fruit
Yogurt and 12 almonds
Baked chicken and vegetables
2. Drink Lots of Water
Water will rejuvenate your body from the dehydration it suffers overnight. The water will give you energy, wake you up more easily, and help you to have your morning bowel movement, especially if you've been experiencing constipation.
Afterward, you can have that cup of coffee you can't wait to wrap your lips around—just don't put to much sugar in it. Try 1/2 teaspoon less today.
Water serves as a lubricant that allows joints to move properly and reduces friction. It's one of the best ways to maintain a healthy body and skin.
First thing in the morning, before you do anything, you should drink a 6–8 oz. glass of water.
3. Eat Breakfast
To start your day off right, you should eat breakfast after drinking your first glass of water.
There are many things you can eat and prepare, whether you are in a hurry or you have time to cook. Either way, eat something!
Just don't include white bread—that means no toast. You just woke up, so you don't want to put yourself back to sleep again. If you have to have bread, then try slicing up a loaf that has sprouted seeds or rye. If these are not to your liking, then leave bread out altogether. Don't eat sweetened cereals, either.
Did you know that children who eat breakfast have better grades than those who don't? That's because they can focus and think better since their brain is energized, unlike the brains of children who haven't eaten breakfast, who are still tired and weak. Food is energy for the brain.
Here are a few ideas to choose from in case you can't think of any:
- Hard-boiled eggs and sausage links
- Grain toast with peanut butter and fruit
- Grain cereal and fruit
- Turkey bacon and fruit
4. Eat Any Foods You Want (in Moderation)
You can eat any foods you want—you just need to know how to make them work together.
Eating the right kinds of foods makes a world of difference for your body and skin. It is so simple and easy, yet we tend not to go by it. In the meantime, we end up with many illnesses, aches, pains, and feeling terrible with grogginess, fatigue, lightheadedness, dizziness, forgetfulness, confusion, irritability, sore joints, constipation, diarrhea, dry mouth, backache, shoulder pain, stomach ache, head ache—should I go on, or do you get the point?
Ever noticed how groggy and sleepy you feel after eating a hamburger and french fries?
You have combined bread, potatoes, and grease in one meal. While the lettuce and tomatoes are fine and even the meat is okay, the other ingredients are not and are too much at one time to accommodate your inner body function. Bread, potatoes, and grease turn into fat and sugar, making you feel terrible.
You could have done a few things differently, like eat the burger (because I know you are going to do it) with lettuce, pickle, and tomato, but then don't get the fries. Instead, substitute fries with fruit or yogurt.
Now you've made one change in your normal eating habits, and that alone can help. I'm still going to tell you that the bun on that burger is going to make you sleepy, but this time you won't be as sleepy as you normally would have been eating the old way.
I know it's hard to eat a burger without the bun because that is what we are used to. You can eat white bread every now and then, just not as often as you're used to.
5. Focus on Diet, Not Exercise
Sure, exercise is important, many people do it on a regular basis, and we should all exercise to maintain good heart health. How many of us do not exercise? So, if you're not going to exercise, then at least eat better foods—foods that work together to fight and get rid of fat.
Did you know that you can eat yourself lean by just eating better?
Cut back on the sodas. Drink something else in its place. Do away with one can or glass of soda from your normal soda drinking routine. Then, after a week or so, get rid of another can or glass. Even that little change can make a difference for your body.
6. Eat Good, Healthy Foods
Meat, poultry, fish, dry beans, nuts, seeds, and eggs have many nutrients and proteins such as zinc, iron, vitamin E, and B vitamins. The healthy proteins in beans, meat, and nuts function as building blocks for skin, bones, blood, muscles, hair, and cartilage.
Nuts and seeds are an excellent source of essential fatty acids and Vitamin E.
Fruits and Vegetables
We all know that fruits and vegetables are "good" for us. But how many of us actually follow through by eating them regularly?
Fruits and vegetables, as you know, contain a multitude of vitamins, and research has told us that we need five servings of fruits and vegetables a day. But, despite what we thought, we actually need 7–13 servings a day.
I know that is an awful lot to take in, but if it helps and improves your health, then it is worth the effort.
A Few Meal IdeasClick thumbnail to view full-size
7. Cook at Home and Avoid Pre-Packaged Meals
For most of us, it is hard to plan our daily meals. Times aren't like they used to be when the norm was to make homemade meals every day using fresh food.
Nowadays, everyone is working long hours and doesn't have time to cook, so they eat out. But you should make time at least a few times a week to ensure you're getting the nutrition your body needs and yearns for. I worked for 20 years, and some of those years I worked two jobs, took care of a husband, and raised two children.
Companies selling foods to the grocery store seem to think they are making it easier for us with all the "already made meals." Yeah, it's probably is easier to pop a whole frozen dinner in the microwave, but have you ever stopped to think about how unhealthy those quick frozen meals are, or how unhealthy the microwave is?
All I'm trying to tell you is to just make some kind of change in the way you eat. It doesn't have to be drastic. Just start off small, and the rest will fall in place if you focus.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
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© 2011 Ramona