Practical, Healthful Eating Habits -- Part 1

Try your best not to skip a meal especially breakfast.

• Your first meal of the day boosts your brain function and your metabolism; you perform better at work, school or play.
• It prevents you from overeating at any given meal.
• It helps control your weight.
• It provides you a consistent source of energy throughout the day so you don’t feel sluggish.

Be mindful of your food portions.

• If you do not skip a meal it will be easier to stick to your portions  because you will not be very hungry to begin with.
• Including high bulk foods like salads and whole grains limits the amount you are going to eat as they give you a feeling of fullness sooner.
• Dishing up food onto small plates or serving dishes helps to limit food intake.
• When portioning a plate allow ½ for vegetables and fruits and ¼ each for protein (main entrée) and starches.
• When dining out try ordering appetizers for your meal. These days their portions are adequate for an entrée.
• You may also try sharing the entrée with a friend or taking home half of it to eat at another meal.
• Try ordering senior meals in which portions are smaller.
• You may indulge every now and then because deprivation can lead to overeating but be sensible.
• Remember it takes about 20 minutes after eating to feel that you are satisfied.

Include fiber-rich foods.

• These are fruits, fresh and dried; vegetables; dried beans, seeds, and nuts; whole grain breads, cereals and pasta
• Fiber prevents constipation and therefore prevents digestive problems.
• It lowers blood sugar and cholesterol levels and decreases the risk of diabetes and heart disease.
• Fiber makes a meal feel larger and makes you stay full longer. It makes you eat less and therefore helps in weight loss.
• Drink plenty of water when eating high fiber foods to help it move through the digestive tract.
• Incorporate these foods at every meal and for snacks for a healthier option.

Read food/nutrition labels.

• Knowing what is in the food you are eating and what they are providing you is helpful.
• If you have a health concern such as high blood pressure, high cholesterol or diabetes it would help stay within your limits.
• Reading nutrition labels will help you make wise food choices.
• For more information read my blog on nutrition labels on July 10th.