Tips For Better Eating Habits

Considering the Bulging Waist Lines of 66% of The Population it is obvious that sticking to a healthy eating plan is a challenge for many people . If your are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns

Calories count. It’s not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carb.

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To achieve a one pound weight loss per week, 3500 calories should be subtracted from your normal weekly caloric intake. To do this, reduce your normal daily caloric consumption by 200 to 300 calories per day and increase your physical activity with a goal of burning an additional 200 to 300 calories per day.

Don’t diet. Instead of saying “I can’t have that, I am on a diet” try “I don’t want that, I am changing my eating habits”

Be accountable for what and how much you eat – keep a food journal for a month or at the very least a few weeks to be aware of what, when and why you are eating . Paying attention to physical cues and signals can help you determine when your body is cuing you to eat due to hunger as opposed mental or external cues. Ask yourself, “Am I really hungry or am I eating because ..it is there, it smells good, I don’t want to waste food, I’m stressed, I am bored (insert your favorite here).

Do not restrict foods! There are no bad foods, only inappropriate portion sizes. If you neglect certain food groups, you’ll end up craving those foods and binging . You also miss out on vital nutrients.
Weigh and measure foods for at least a month but at the very lease 2 weeks to be aware of serving sizes and portions. Serving sizes and portions have gotten so distorted over the years in restaurants and the like that most people are completely unaware of what a single serving actually looks like . Most restaurants servings are 2-3 times single serving sizes.

Don’t skip meals – eating 5-6 times a day not only stimulates your metabolism but will keep your blood sugar level eating and avoid overeating

Be positive. Recognize irrational thoughts. Focus on the things that you have done right and the positive changes that you have made. Remember – success breeds success.

Lose weight in a way that enhances your health not in a way that detracts from it You can lose weight by smoking cigarettes or taking such but they are not healthful ways of doing so and you will soon reusme your old habits (and weight)

Avoid trans-fatty acids and partly hydrogenated fats (“bad fats”). They may increase the shelf life of certain food products, but they decrease the shelf life of people who eat them.

Eat fewer “bad carbs” like sugar and white flour. They are low in fiber, so they are a double punch if you are trying to create healthy eating habits : a lot of calories that don’t fill you up,
Eat more “good carbs” like fruits, vegetables, legumes and unrefined grains (such as whole-wheat flour and brown rice). They are rich in fiber, which slows absorption and fills you up before you take in too many calories.

What you include in your diet is as important as what you exclude. With few exceptions, those protective antioxident and health benefiting substances are found in good carbs, such as fruits, vegetables, whole grains and legumes.

Eat less red meat. Dr. Atkins may have disagreed, but it’s loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer.

Begin by making moderate changes in your diet. If you want to lower your cholesterol level or weight even more (or if you have heart disease and want to reverse it), you may need to make bigger changes.

Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you’re eating!!!!

 

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The ABC’s of Eating

The ABC’s of Eating would be a great title for an education course that addresses all of the food groups, the benefits and detriments of those groups and how to ascertain what our individual needs are from each category.

That doesn’t seem like such a difficult concept, but do you see any class being taught that addresses those issues? No, and more than likely you won’t. Because our society doesn’t feel like it is an issue that should be addressed by our education system.

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Let me put this proposition before you, however. Has there always been an evident need to learn to drive? No, driving wasn’t around until the turn of the 20th century. Driving is included in the education system, and taught as a matter of course each year. The need to be educated in the ability to drive is relatively new, and is not one of the “old world” school topics, but it’s included because a need developed.

Education about our eating is a need that has developed over the last 30 years, and has now reached epidemic portions. Advertisements about our eating choices are driven by the need to make a profit. The commercials our children are watching have nothing to do with their real nutritional needs, or the foods that actually are good for them to consume. Here is where the educational process should bridge the gap. Just as our education system teaches our children how to count, read, and write, they should teach them about their eating habits. We educate our children because knowledge is power. It provides them with the power they need to make good decisions, acquire jobs, create new products and processes, and to live out their lives as they see fit. Shouldn’t they also have a basic knowledge of how to utilize the food resources around them?

Teaching and educating about the basics of the food groups, how they work with your body, the metabolic process of digesting those foods, how the body uses and stores energy, and how to keep all those processes working at optimal levels is as important as understanding the algebraic theorems and how they apply to our ability to perform mathematically. Determining just where in the education realm that such a class would fit is another matter. Members of the educational system will probably tell you that it simply isn’t a matter of concern for the school system, that it is an issue best addressed at home. But how can it be addressed at home, if the person at home has no knowledge to impart? We don’t just acquire the knowledge needed for intelligent food consumption with the birth of our children.

The basic food groups and what foods fall into each category is a topic lightly addressed during the health classes taught at our middle schools. But what about the metabolic process of digesting those foods, the interaction of the food, the nutrients, and our energy needs? Knowing how to differentiate between what foods will provide both energy, nutrients, and good taste is a learned knowledge. Do you suppose children would continue to stuff something in their mouth if we addressed the consumption of Twinkies in the same way we do dirt?

 

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Eating for Your Age

The foods of the food pyramid are necessary for our optimal health. But in what quantities and which ones are the best? These are questions that must be tailored to our individual needs. And the answers will benefit our unique needs. Healthy for me, is not the same as healthy for you. Everyone’s nutritional needs and eating habits are different, and everyone’s level of calorie consumption is different.

We can examine some of the better foods, and offer advice as to what particular formulas make us the healthiest on average. The average person needs an hour of physical exercise, six to eleven servings of grains, two to four servings of fruit, three to five servings of vegetables, two to three servings of meat, two to three servings of milk, and enough water to make it all work.

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This could be the formula for an eighty year old man, or a fifteen year old girl. The recommended daily calorie intake is just as vague and generalized as the daily food intake pyramid. Can you see how this might not work for either one? When a guideline published is this general, it is up to the individual to determine what food regimen will keep them at their healthiest, provide the caloric intake necessary, but not excessive.

According to the guides published by the USDA, calorie needs vary from one age group to another, one gender to another. So how do you determine what your individual needs are? You can setup a journal for recording your daily caloric intake for about a month. Make a note of your weight each day. If you don’t gain any weight during the course of that month, you’re eating your recommended calorie level in order to maintain your weight. Now, take that calorie information, check with a nutritionist about the recommended daily allowances of vitamins and minerals that you need. Take both pieces of information, calorie intake and nutritional requirements, use the food pyramid and comprise a combination of foods that will help you achieve these recommended daily intakes, and still be enjoyable food. You now have an individualized healthy eating plan.

Once the importance of a particular food plan is understood by us, it is a simple as learning our multiplication tables. We simply memorize the benefit, and incorporate it into our daily intake as needed. As you take the time to incorporate a healthy food plan, don’t’ forget the necessity of exercise in our daily lives. In order to keep our bodies healthy and functioning off of healthy food, we need to keep it fit. This comes through proper amounts of exercise.

What those foods might be, are entirely dependent upon the unique guideline you have just established. This guide will not work for Cousin Bob, or Aunt Tilley, but it is the unique blueprint for you. It is at this point in the process that we seem to lack the direction to finish what the government started. Maybe we need to incorporate these techniques into a class taught at school. Maybe this would give our young people the direction and tools they need in order to begin such a process, make it a lifetime habit, and pass it along to their children. Whatever the formula, your food intake and level of calorie content, will affect your general overall health everyday. Overeating can bring on obesity, under eating can bring about anemia; you need to find that one right guide for you, and plan, plan, plan.

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Why Eating in the Evening Causes You to Gain More Pounds

Is eating after seven p.m. really that bad to do?

There are a lot of different people out there that say you really should not eat after seven p.m. because it can lead to the possibility of more weight gain but in all honesty you need to always remember that a calorie is a calorie; it doesn’t matter when you eat but if you eat more in a day than what your body can burn then you will gain some weight. A healthy schedule to follow would be to always eat healthier when possible and to have decent meals each day and dinner is ok to have around eight at night, if you follow this then you will not have to worry about stressing out. Believe it or not some research shows how about one third of people eat about fifteen percent of their calories at eleven p.m. or later.

Doing late night snacking can be the result of several different things such as trying to relax after a long and hard day at work that was really stressful. When you are eating something and you are not really hungry it is a response to the stress that you are feeling and when this is happening it is super easy to abandoned your healthy efforts and eat way more than you should. This is something that everyone does from time to time and a little bit of it is ok but if it becomes a habit then it can lead to a lot of negative aspects such as weight gain and even other health issues.


Eating snacks and foods when you are about to go to bed is not that wise because it can make your blood sugar levels go way up and they can stay at this increased level for up to twenty four hours. And if the foods or snacks that you are eating right before bed are high in fat and or high in calories then you are going to be in for a night of sleep that seems like forever because you will be restless with tossing and turning back and forth all night long. A night of sleep like this will make you feel drained and so you will end up eating more then what you should the next day as a way to give yourself some more energy.

The best thing you can do for yourself when it comes to eating healthy and trying to lose weight is to eat around ninety percent of your calories throughout the day and then at nighttime you can consume the rest. The rest of your calories that you can eat should be about one hundred and fifty to two hundred. This makes for a great snack that is light in calories but still delicious and you won’t have to feel guilty about eating it. Also be sure to add in some exercise off and on each and every week to help boost your energy and lower your weight.

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