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Food is a source of Nutrition or pleasure?? We le.. |
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Mocktail -
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Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come
from hunger, eating will never satisfy it. Good eating habits are a strong foundation to good
health. It's important to eat what you like and also to experiment with a variety of new foods.
Your stomach is only the size of your fist, so it takes just a handful of food to fill it
comfortably
Balanced, healthy eating is based on the "Food Pyramid" which contains six main
food groups. Eating a balanced diet means eating foods from each of the six main
food groups, each day and excluding fats, oils & sweets.
| The Food Pyramid (6 Food Groups) |
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| 1. Fats, Oils, Sweets: Use Sparingly |
| 2. Milk, Yogurt & Cheese: 2-3 Servings |
| 3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings |
| 4. Vegetables: 3-5 Servings |
| 5. Fruits: 2-4 Servings |
| 6. Bread, Cereal and Rice: 6-11 Servings |
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Work vegetables into meals instead of just serving them as sides on a plate |
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Drink water, little and often throughout the day |
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Eat something in the morning – it does not have to be first thing as you jump out of bed, but eating something when you get up will replenish your blood glucose levels and fuel your brain and your body |
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Eat at least 5 portions of fruit and vegetables a day – they’re great as snacks and if you have at least 1 serving per meal, you’ll easily make this target |
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Go for color. Check you are eating a variety of colorful fruit and vegetables – think yellow, red, green and orange |
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Eat as wide a variety of foods as possible. If you can count up the number of
different foods you eat on your 10 fingers, you need to add more kinds to your diet.
This will help you get a greater choice of nutrients and fiber sources
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Avoid long periods without eating. This will help stabilize your blood glucose levels and make you less likely to over-eat, or grab an unhealthy snack, later |
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Rate your food hunger. On a scale of 1-5 (1= starving, 5= stuffed). Aim to eat
before you reach “1” and stop eating before you reach “5”
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Take time to eat. It sounds obvious, but it will help you eat more balanced diet and avoid excess calorie intake. Studies show that individuals eat up to 15% more calories when they are in rush at meal times |
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Chew your food. Proper chewing can aid your digestion, and has been shown to
reduce symptoms off irritable bowel syndrome
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Avoid fad diets. There are no miracle foods – good health requires you to eat a
variety of quality food in moderation
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Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food. You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of photochemical found in produce |
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"If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association |
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"Diets higher in protein [and] moderate in crabs, along with a lifestyle of regular
exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD
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Getting enough protein helps preserve muscle mass and encourages fat burning
while keeping you feeling full. So be sure to include healthy protein sources, like
yogurt, cheese, nuts, or beans, at meals and snacks
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Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea |
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Combine your favorite juice (half of your usual amount) with plain or sparkling water |
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Burn calories while you talking over cordless |
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Pop a piece of gum |
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Dip your bread in olive oil in place of butter |
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Sip green tea before you walk |
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Think about what you can add to your diet, not what you should take away |
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People sometimes confuse thirst with hunger. So you can end up eating extra
calories when an ice-cold glass of water is really what you need
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Be choosy about nighttime snacks. Mindless eating occurs most frequently after dinner, when you finally sit down and relax |
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Encourage intake of nutritious food. Reduction of junk food like burgers, chips, chocolates and ice creams etc |
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Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where they mindlessly eat without being hungry, but out of habit |
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Putting your children’s favorite foods off limits leads to weight gain because it triggers 'rebound' overeating. Let them enjoy their favorite foods in moderation |
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Let them eat several mini-meals during the day. If they eat fewer calories than they can burn, they will lose weight. But if they are hungry all the time, eating fewer calories can be challenging |
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Focus on protein at every meal. Protein is more satisfying than carbohydrates or fats |
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Drink plenty of water or other calorie-free beverages |
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| Boost your body image |
| 10 minutes of meditation and yoga reduces the stress |
| Enjoy your relationships |
| Learn to keep both you and your family healthy and happy |
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