Reflect on all your habits, both good and bad, and your common triggers for unhealthy eating.To permanently improve your eating habits: Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short-term weight loss but it won’t be successful in the long run. Pack healthy lunches for children including whole grains, fruits and veggies, and fat-free or low-fat dairy products.Bring healthy snacks into your child’s classroom for birthday parties and holiday celebrations, instead of providing sugary treats.Portion sizes depend on the age, gender, and activity level of the individual.Don’t clean your plate if you’re full, instead save leftovers for tomorrow’s lunch.
When preparing meals at home, use smaller plates.Reduce amounts of salt added to food when cooking and use herbs and spices instead to add flavor like paprika, turmeric, black pepper, garlic or onion powder.Read labels on packaged ingredients to find foods lower in sodium.Make water your go-to drink instead of soda or sweetened beverages.When eating out, choose baked or grilled food instead of fried and do the same at home.READ MORE : 15 healthy family meals (Part Two) Reduce Fat, Salt, and Sugar Prepare your meals for the week by making them ahead on weekends or on a day off.Keep cut-up fruits and veggies like carrots, peppers, or orange slices in the refrigerator.Teach children the difference between everyday snacks such as fruits and veggies and occasional snacks such as cookies and sweets.Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana or carrot sticks.Watch for sodium in canned veggies and look for canned fruit packed in water instead of syrup. Use fresh fruits and veggies whenever possible.Swap meat for peppers and mushrooms in your tacos or try veggie pasta instead of grain pasta like one made out of black beans for more plant-based protein. To maintain your healthy eating habits, try the following tips.
The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening) pizza processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs) and ice cream. Cut back on solid fatsĮat fewer foods that contain solid fats. Seafood includes fish such as salmon, tuna, and trout and shellfish such as crab, mussels, and oysters. Children can eat smaller amounts of seafood. Adults should try to eat at least eight ounces a week of a variety of seafood. Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). To add flavor to your water, add a slice of lemon, lime, apple or fresh herbs like mint or basil. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Drink water instead of sugary drinksĭrink water to cut back on unnecessary calories from sugary drinks. READ MORE : Women’s Nutrition: What is Considered “Healthy Food”? 6. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.” Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast. Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Switch to fat-free or low-fat (1%) milkīoth have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.” 3. Read the ingredients list and choose products that list a whole-grain ingredients first. For example, choose whole-wheat bread instead of white bread. Switch from a refined-grain food to a whole-grain food.
Make half the grains you eat whole grains The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy. Add fruit to meals as part of main or side dishes or as dessert. Make half your plate fruits and vegetablesĬhoose red, orange, and dark-green vegetables along with other vegetables for your meals. Try including at least six of the following eight goals into your diet by adding one new goal each week. If you start by incorporating small changes into your daily habits, you can make a big impact on your eating pattern and create lasting, healthy eating habits. Creating and maintaining healthy eating habits doesn’t have to be hard.