10 Healthy Eating Habits

What to eat

No magic food causes weight loss and no food is inherently fattening. Eat a variety of foods from meat, dairy, grains, fruits, vegetables and small amount of fat daily. Vegetables and fruits are a great source of vitamins and minerals.

Carbohydrates in fruits, milk, and grains will give you quick energy for the first 2 hours. Protein in milk and meat will keep you satisfied for 4 hours. The fat in meat and milk as well as fat added to foods will keep you satisfied for 6 hours.

Where to eat

Try to eliminate eating in the car, bus, train, walking, standing or on the phone. Make time to eat meals and snacks by sitting down at a table.

When to eat

Eat breakfast and two other meals each day. People who eat breakfast are less likely to snack in the evening. Eat at least every 4 to 6 hours when awake rather than waiting until your stomach starts growling.

How much to eat

Calories count. Choose smaller portion sizes. Forget those super sizes as they are expensive to your waistline.

Shopping & eating out

Shop from a grocery list and after a meal when you are not hungry to limit impulse buying. In restaurants, if you aren't sure how a food is prepared ask.

Keep in mind that when food is presented to you at a buffet, it doesn't mean you have to eat or sample everything just because it is included in the price of a meal.

Record your eating

Keep a written record of what you eat or drink, when and where to see what triggers your eating. Do you eat when you are tired, bored or upset?

Weigh in

Weigh yourself daily and record it. It helps keep track of your weight so that when it varies by more than 5 pounds you can make small eating and exercise changes before 5 pounds turns into 10 or more.

Pay attention & slow down

Don't get distracted by multitasking while eating. Activities like watching TV or reading takes your focus off how much you are eating and your sense of fullness. Stop when you sense that you are full no matter how much food is left on your plate. Eat slower and drink water with a meal.

Food takes 20 minutes for a message to get from your stomach to your brain that you are full so meals should take at least 20 minutes and preferably longer. Chew each mouthful thoroughly. If you eat food that isn't on your plan, don't get down on yourself. Get immediately back on your plan rather than waiting for the next day or New Years to start again.

Get moving

Take a look at your daily schedule and figure out how you can walk, bike or run more. Get 30 - 60 minutes of exercise each day and wear a Heart Rate Monitor to keep track of the calories you are losing. That will boost your motivation even more.