Tip Of The Week: Healthy Eating

 

Healthy eating tip 2: Moderation is key

Key to any healthy eating is moderation. But what is moderation? Basically, it means eating only as much food as your body needs. You should feel satisfied at the when you finish a meal, but not stuffed. Moderation is also about balance. In spite of what fad diets would have one believe, we all need a balance diet, consisting of carbohydrates, protein, fat, fibre, vitamins, and minerals to sustain a healthy body.

For several individuals, moderation also means eating less than they would normally consume. But it doesn't mean stopping the foods you love. Eating 1 or 2 slices of pizza or shawarma for lunch, for instance, could be considered moderation if you follow it with a healthy breakfast and dinner—but not if you follow it with can(s) of soda and meat pie. If you eat 200 calories of ice-cream one afternoon, balance it out by deducting 200 calories from your dinner. If you still feel hungry, fill up with extra vegetables or even water.

·         Try not to consider certain foods as “out-of-bounds.” When you prohibit certain foods or food groups, it is normal and likely to want those foods more, and then feel like a failure when you give in to temptation. Start by reducing the portion size of unhealthy foods and not eating them as frequently. As you reduce your consumption of unhealthy foods, you may discover that yourself craving them become less or thinking of them as only occasional indulgences.

·         Think smaller portions. Serving sizes have enlarged recently. When eating out, choose an appetizer instead of an entree, share a dish with a friend, and don't order supersized meal. At home, visual cues can help with portion sizes–your serving of chicken, beef or fish should be the size of a deck of cards and a cup of rice, pasta or beans is about the size of a hand fist. If you don't feel satisfied finish a meal, add more leafy green vegetables or try drinking plenty water before or after a meal to feel full.

·         Take your time and savour meal. It takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. If you eat quickly, you are like to eat more (calories) than you need or over stuffed. Savour and chew your food more, this way the speed you eat is slowed down, the chances of over eating or indulging are reduced and your digestion will be improved.

·         Eat with others whenever possible. Along with the emotional benefits, eating with family or friend allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless eat/overeating.