Tips for healthy eating: How to change your habits?

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Some eating habits need to change such as fast food, high-calorie desserts, sweet drinks, and many others that are often consumed by us. To make changing eating habits easier, learn about some unhealthy foods and how to replace them with healthier options. Then try some portion control tricks.

1. Food bomb management Calorie

Most of our calories come from foods high in fat and sugar, like cookies and cakes with bread. We also take in calories while eating chicken dishes (usually breaded and fried), sodas, and energy and sports drinks. Pizza, wine, pasta, tortillas and beef dishes contain even more calories than the above.

2. Limit certain substances

Just eat two foods, solid fats and added sugars, and they provide about 800 calories of our daily requirement, almost half the calories an average woman should have in a day. The US Dietary Guidelines say that we should limit solid and saturated fats while completely eliminating trans fats. Cut down on fast foods and refined grains like white bread. With that, you should cut down on sodium (salt). Most of us are given too much sodium, which increases our chances of developing high blood pressure, heart and kidney disease.

3. Replace with healthy foods

You should add more nutritious foods to your diet. Instead of fatty meats, choose lean protein and seafood. Consume at least 8 ounces of fish per week. Instead of solid fats like butter or margarine, use olive, canola, and other oils that are good for your waistline and heart. Instead of baked goods and cereals with all white or refined grains, eat less of your whole grains.
Fat-free or low-fat dairy foods, eggs, beans, and plenty of fruit and vegetables are healthy options

4. Change the way you eat Pizza

Favorite foods like pizza may need to change. Pizza can be high in calories, refined grains, and fat. But with a few tweaks below, it might be fine to eat:
Choose one with a thin, whole-grain crust. Add vegetables and omit meat. Use low-fat or fat-free cheese or just sprinkle. Add grapes and fill the rest with vegetables.

5. Why should you eat whole grains?

The outer shell or "bran" of the grain of wheat, rice, barley or other grains is full of fiber, vitamins and minerals. Fiber helps us feel full with fewer calories. But to make white (refined) flour from wheat kernels, food manufacturers have to remove the bran, which has removed much of the fiber and vitamins.

6. Why should we limit solid fats?

Solid fats at room temperature, often containing saturated fats and trans fats. You should avoid trans fats as much as possible, and saturated fat should only contribute 10% of your calories. You'll find saturated fat in butter, coconut oil, and tallow in meat, milk, bacon, and chicken skin.

7. Moderate meal weight

Start reducing meal weight for a healthy body. Check calories on food labels and restaurant menus. Learn to observe your food to gauge what you're overeating and what should be eaten in moderation.

8. Use a small plate

You may have been told to eat everything on your plate from an early age. The problem is that dinner plates in homes and restaurants are often large. And so is the amount of food we put in them. If you clean your plate now then you are probably overeating.

9. Lay out the Salad plate

To shrink the portions you should: Use a small plate to hold the food. Find out and serve the right portion size. Do not return to the table for a few seconds or keep leftovers on the table as it will tempt you. Store leftovers in one-size-fits-all containers for a quick meal.

10. Tips for eating out

Restaurants usually serve a meal for two or three people. But you don't have to eat it all. Order half a meal or something from the kids menu. If you ask for a full-size appetizer, box half of it before you start eating. Share the dish with your friends. Eat a healthy appetizer and soup or salad

11. Daily diet

You should add calories according to age, gender and activity level. A moderately active woman should have 1,800-2,200 calories per day. An active average-sized man should have 2,200-2,800 calories. Have a healthy food balance each day by:
11/2 - 21/2 cups fruit and 21/2 - 31/2 cups vegetables 6-10 ounces seeds, 1/2 from whole grains 3 cups real fat-free or low-fat dairy products 5-7 ounces of protein (meat, beans, and seafood) per day No more than 5-8 teaspoons of oil, mostly plant-based, fish, and nuts 170-400 calories from Solid fats and added sugars

12. Learn to control the size of your meals

You don't have to weigh or measure your food every time you eat it. Instead, compare meal sizes and foods to pictures of a baseball, a hockey puck, a CD, dice, and a light bulb. This makes it easy to imagine serving sizes.

13. Cut baked potatoes down to size

1 potato is the size of a computer mouse. That equates to 1 cup of vegetables. If you use a computer mouse every day, it's easy to get the right size potatoes at the grocery store. But a restaurant potato is likely to be twice as big and full of toppings and extra calories. Eat smart when you eat out by the way. Eat a portion of potatoes and take home a portion. Choose a sweet potato instead. It provides you with vitamin C and vitamin A, which help keep your eyes and skin healthy.

14. A Healthy Serving of Pasta

1 1/2 cup pasta = 1/2 baseball. That's 1/2 cup of cereal.
For pasta dishes when eating out. You should skip the bread. Try wholegrain pasta for more fiber. Instead of Alfredo or other creamy sauces, choose marinara made with tomatoes. Use a low-fat salad dressing when you make pasta salad.

15. Reduce the size of the waffle

1 pancake or waffle portion the size of a CD. You should skip the stack of waffles filled with syrup and butter. Replace by . Order a small cake and an egg. Eat crackers made with whole grains, like buckwheat or whole-grain pancakes, for a boost of fiber and nutrition. Choice of topping is fresh fruit or sugar-free syrup as the topping.

16. Favorite food can fool you

Bagels and muffins seem like healthy eating options. But their size can be two or three times larger. A large bagel and even a low-fat muffin can contain 300 calories. If you spread butter or cream cheese, the fat and calories will increase to 500 calories.

17. Try to control the size of everything at the bakery

1 muffin is as small as a tennis ball. Don't overdo it with bagels and muffins. To save calories, eat a high-fiber muffin instead. Eat half of a large or buy a smaller size. Make wholemeal bagels. High fiber will curb hunger later.

18. Control the amount of milk consumed

1 cheese equal to four dice, cheese is high in calcium. It is also high in fat. One serving of low-fat cottage cheese is one-third of the amount of fat-free or low-fat milk you should have in a day. Try low-fat cheese for a better taste.

19. How much meat is too much?

1 A palm-sized portion of meat or fish contains about 3 ounces of protein. Eating lean protein from fish, poultry, eggs, nuts and beans with every meal will help build muscle and lose weight. But you may need less protein than you think. Adults only need 5 to 6 1/2 ounces of protein per day. That could be an egg for breakfast, a handful of nuts (12 almonds or 24 pistachios) in the middle of the day, and 3 ounces of meat for dinner.

20. Broccoli

1 A serving of fruit or veg equals 1 baseball or the size of a fist. 1 serving of greens is equal to 2 tennis balls. It is a cup of fruit or vegetable. When it comes to fruits and vegetables, eat as much as you want. Green, red and orange foods have a lot of nutrition. That includes berries, red bell peppers, tomatoes, pumpkin, and sweet potatoes. Dark green is a healthy heart. Try spinach, broccoli, Swiss chard, and kale.

21. Eat peanuts

1 part peanut butter equals a golf ball. Peanut butter and jelly are great comfort foods. Snacking on peanuts and peanut butter can curb hunger. Peanuts have healthy fats, but it's still fatty and can add calories.

22. Rice for a healthy meal

2 portion cooked rice with a bulb, low fat and calorie rice. Eating rice with vegetables is very good for health. Steam the rice instead of frying it to reduce calories. Try brown rice, which has more fiber than white rice. Don't spoil the health benefits of rice by topping it with fried foods or heavy sauces.

23. Limit fat and oil

1 portion of fat equals a stack of four cents. You can get enough fat in foods like cooking oils, salad dressings, meats, and nuts. Spray cooking oil in the pan before frying, instead of pouring liquid oil. Use heart-healthy olive or canola oil instead of butter. Eat a salad with a light vinaigrette instead of a thick, creamy salad.

24. Eat some french fries

Chips are often packed with things we need to limit like unhealthy fats, refined grains and sodium. Just one ounce can have almost half the fat of an entire day for women. Choose multi-strain snacks like carrots and sweet potatoes for more nutrients and possibly less fat.

25. Keep Desserts To Proportion

Desserts can be full of unhealthy fats and sugars. A cup of ice cream that can be twice the size of a serving can contain 285 calories and 75% solid fat that an inactive woman should have in a day. Instead of a bunch of cookies, have a small cookie and a piece of fruit or a glass of milk. When you really want chocolate, eat dark, low-sugar chocolate.
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Reference source: webmd.com