No gimmicks, diet pills or fads. Eating healthy isn’t complicated. These simple guidelines will help you lose weight, feel great and give you the rules for eating well for the rest of your life!
Healthy Diet Do’s
- Drink lots of water. We know this already, but many of us don’t follow this basic rule! Drink 8 glasses of water a day. Our bodies are made up of water and being hydrated will allow our bodies to run efficiently, including an increased metabolism.
- Eat your vegetables. Eating vegetables is an easy way to feel fuller, longer and to make sure that you are getting plenty of fiber.
- Fill up with fiber. Make sure you are getting enough fiber at each meal. This will help you stay fuller longer, keep your digestive tract in good shape and keep your heart healthy.
- Switch to olive oil. Use olive oil as much as possible and use it sparingly.
- Portion control. Portions in restaurants and at home are out of control! Our bodies were built to eat less. Teach yourself the proper portions by visiting this website: http://www.webmd.com/diet/healthtool-portion-size-plate
- Carbohydrate control. Limit simple carbohydrates (fruits and non-fat and low-fat milk products) to the morning and mid-day.
- Make the switch. By switching items you use every day like butter and mayonnaise to all-natural or reduced fat versions you will save calories (and pounds!) over weeks and months.
- Eat often. Breakup your caloric needs throughout the day by eating smaller meals every 2 to 3 hours to add up to a total of 5 to 6 meals a day. This will keep your metabolism revved throughout the day.
- Balance each meal. It is best to have protein, carbohydrates and fats in each meal. This helps to keep you fuller longer.
- Increase protein. Try to incorporate 2 – 3 oz. of protein at every meal. This will help to keep you full longer.
- Take your vitamins. So your body can run most efficiently, be certain you are getting all of the vitamins and minerals it needs by taking a multi vitamin.
Healthy Diet Don’ts
- Alcohol. Alcohol is actually a diet killer in that each gram consumed adds 7 calories to your diet as compared to proteins and fats which only add 4 calories per gram.
- Fried foods. These add tons of calories and bad fats to your diet. Try grilled, baked and broiled options instead.
- Processed foods. These foods are manufactured as opposed to natural, from the ground, earth or animals. If you do eat something that has been manufactured (canned, packaged, etc.) try not to eat anything that has partially or fully hydrogenised oils.
- Non-whole grains. Don’t eat any bread, cereal or grain products that have been processed or bleached. Only eat those that are made from whole grains.
- Fruit juice. We all know that fruit is healthy, but fruit juice is not healthy. Fruit offers you the benefits of fiber, which helps to reduce cholesterol and risks of heart disease, as well as
the threat of Type II Diabetes. Unfortunately, fruit juice offers no fiber and is very high in sugar content, which can cause you to not feel satisfied, and can make your blood sugar peak and valley (just like candy). - Fatty meats. When eating meats, always strive for leaner options: skinless, white meat poultry and fish are the best sources for this. Avoid sausage, bacon and fatty cuts of pork, lamb and meat.
- Sugar. Avoid foods with refined sugars. These include candy, soda, chocolate, sugar, syrup, jelly, cookies and baked goods. If you want something sweet, eat fruit, which is a source of natural sugar.
SOURCE: http://www.sheerbalance.com/nutrition-section/healthy-eating-guidelines/