Healthy Eating Habits Kill Sugar Cravings – Reduce Weight

Create a Healthy Lifestyle with Healthy Eating Habits

Do you feel totally confused and overwhelmed by all the conflicting nutrition and diet advice that is banned about by the media?

If so you’re not alone!

healthy eating tips and facts
Eat a Balanced Diet

It often seems, that for every so called nutritionist and health expert who tells you a certain food are diet plan is good for you, you’ll find another one saying exactly the opposite.

The real truth about healthy eating should not be about following strict dietary limitations.

Any dietary program which totally eliminates any food groups are deprives you of the foods you love, is rarely the right answer.

It’s about eating healthy in moderation and taking care of yourself and Good Eating Behaviors.

Good Eating Behaviors

Your diet can also have a profound effect on your mood and sense of wellbeing.

In recent years scientific research has revealed, over indulging ourselves with an unhealthy diet, can have a seriously adverse effect, on both our physical and mental health.

Can your diet shape your mental health?
Eating Disorders and Depression: How They’re Related – Reference:WebMD

Eating well helps you feel good, have more energy, improve your outlook, and stabilize your moods.

This helps explain why in the Western world we are experiencing higher rates of depression, stress, bipolar disorder, and anxiety.

Consistently eating an unhealthy diet has also been linked to the development of more serious mental health disorders.

Such as ADHD, Alzheimer’s disease, and schizophrenia, it has even been linked to the increased risk of suicide in young people.

12 Healthy Eating Tips to Make Good Nutrition a Lifestyle Choice

healthy eating plan
Eat yourself happy with food to improve your mood and mental health

1.Prepare more of your own meals.

By cooking more of your meals at home using fresh natural foods will help you take back control of what you are eating and monitor precisely what is going into your food.

2. Fill up by eating bright colorful foods.

This is not as silly as it might sound. Fruits and vegetables are the most natural foods.
They are also low in calories, nutrient dense and filled with essential vitamins, minerals, antioxidants, and fiber.

3. Get Your Five a Day.

By eating the suggested daily minimum of 5 servings of fruit and vegetables it will not only naturally fill you up it also has the added benefit of helping you reduce the amount of unhealthy foods you eat.

4. Reduce Sugar.

This one is not as easy as it first appears. Reducing the amount of candy and desserts you eat is only part of the answer, sugar is often hidden in foods to make it taste better.

Too much sugar not only causes weight issues, it also causes harmful energy spikes and slumps and is linked to diabetes, depression, and even a rise in unsafe behaviors in children.

It all adds up to lots of empty calories since your body gets all it desires from sugar present in food.

5. Add Calcium for Bone Health.

No matter what your age your body needs calcium to maintain healthy bones and teeth, support the bodies immune system, regulate the heart’s rhythm and protect against osteoporosis.

6. Simplify Your Diet.

Counting calories is not always the answer. Try simplifying things by thinking of your daily diet in terms of color, variety, and freshness.

Focus on avoiding packaged and processed foods and opting for more fresh ingredients.

7. Read the labels.

It’s important to shop smart and be aware of what’s actually in the food in your shopping trolley.

Food manufacturers often hide large amounts of sugar and salt in packaged food, even in food that’s claiming to be healthy.

8. Eat Smaller Portions.

Over recent years portion sizes have increased, leaving us eating a lot more than we really need.

A serving of meat, fish, or chicken should be no more than the size of a deck of cards and a serving of mashed potato, rice, or pasta should be around the size of a traditional light bulb.

When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything.

If you don’t feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.

If you can afford one try using a portion control plate to help with portion sizes.

9. Eat More Fiber.

Foods containing fiber provide many health benefits, such as protecting the dietary system from illnesses, such as colon cancer, constipation, lowering your risk of diabetes and heart disease as well as helping you maintain a healthy weight.

Dietary fiber, is found mainly in fruits, vegetables, whole grains and legumes.

10. Eat In Moderation.

The key to a healthy diet is moderation – Moderation is not about depriving yourself its about balance.

Despite what some fad diets suggest, to sustain a healthy body we all need a balanced diet of carbohydrates, protein, fat, fibre, vitamins, and minerals.

In essence, it means eating only as much food as your body needs, you should feel satisfied at the end of a meal, but not stuffed.

11. Focus On How You Feel After Eating.

The more healthy food you eat, the better you’ll feel after a meal.

By eating a healthy diet it helps foster healthy new habits and tastes.

The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

12. Make the Right Dietary Changes.

When reducing the unhealthy foods in your diet, it’s important to replace them with healthy alternatives.

Replacing animal fats with vegetables fats (such as switching butter for olive oil) is a good swap and will make a positive difference to your health.

But switching animal fats for refined carbohydrates, (such as switching your breakfast bacon for a doughnut), won’t lower your risk for heart disease or improve your mood.

A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Limits saturated and trans fats, sodium, and added sugars. Controls portion sizes.

Living a healthy lifestyle doesn’t have to be difficult.

Check out the resourses below to help you make healthy eating and good nutrition choices, simple, easy and effective!

You don’t have to be overwhelmed!

Further Resources

Recipes, tips and portion guidance to help you stay healthy BBC Good Food

The 30 Day Guide to the Paleo Diet Meal Plan – The Cave Man Diet

Healthy Eating make the right decisionsEat Well – Live Longer

The Ultimate Resource for Losing Weight Fast and HealthyReaders Digest

 

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