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Welcome Visiting Parent
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20 Ways to Eat Heathier |
- Drink 6-8 glasses of water a day.
- Eat at least 5 fruits and vegetables a day.
- Learn to read food labels for each food, and pay particular attention to the
portion size.
- Don't abide by the rule "Eat everything on your plate".
- When cooking, broil, bake, roast, boil or stir fry to leave out the fat.
- Don't eat in front of the TV - you often times do not even realize what or how
much you are eating.
- Limit high-calorie desserts to once or twice a week.
- Prepare healthy food dishes all at once and freeze some for the week so that you
can quickly prepare meals after work.
- Make enough fresh vegetable salad for 3 or 4 days, and store in ziplock plastic
bags in the refrigerator. When ready to serve, add any quickly perishable vegetables such as tomatoes,
and low fat dressings, almonds, etc.
- Pack a healthy lunch for you (and your family), such as a whole wheat bagel with
peanut butter, carrots, and a peach. Also pack at least two healthy snacks, such as low fat yogurt and
raisins. If possible, take water to drink. You will most likely eat
much healthier, and have plenty of food to keep you satisfied throughout
the day.
- Limit eating out to no more than twice a week, and go to restaurants that offer
healthy choices.
- Limit the number of high fat/high calorie snack foods that you keeping your
house – if they are not there, you and others will most likely choose
something healthier.
- Keep a log of everything you eat for three days. Analyze your log, and set goals for healthier eating.
- Keep a variety of fresh fruits and veggies in your refrigerator at all times.
- Choose foods high in fiber, vitamins, and protein, and low in transfatty acids
and sugar (see food labels).
- Cut out most soft drinks from your diet – absolutely no more than 1 a day.
- Switch from white bread to brown breads high in fiber.
- Choose fat-free or 1% milk – it has all the nutritional value of whole and 2%
milk without the fat.
- Stop supersizing! Just eat a regular portion of foods. (Try using smaller plates too!)
- Limit snacking after dinner and before bedtime.
20 Ways to Eat Healthier
Copyright 2003 Healthy Hearts. All rights reserved.
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