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Healthy Eating Means What?

Many people have “healthy eating” as a goal, but what does that mean?  Eating healthier can mean any number of things, and usually something different to everyone.  Defining what you mean will help you achieve it.

As with any destination, if you are not clear about where you are going how will you know when you have arrived. Being clear about your goal helps you know what to do and when you have done it.

Healthy eating can mean:

eating smaller amounts/portions – Many Americans eat too much food, whether healthy foods or not.  Eating smaller amounts of foods, and therefore calories, can help many people lose weight and minimize their blood sugar and insulin swings.

eating enough food/calories – For people who have severely limited their caloric intake, for them the best thing they can do is eat more quality food.

eating often enough – This means eating frequently enough to prevent the ferocious hunger feeling that can lead to poor food choices and eating too quickly.

eating a variety of foods – Expanding your repertoire of foods gives you a bigger variety of nutrients and antioxidants.  Eating the same few foods over and over, even if they are healthy foods, limits the vitamins and nutrients your body has to work with.

increasing fiber – Many Americans do not come close to getting the recommended 20 – 35 grams of fiber daily.  Fiber helps keep you full longer, stabilizes your blood sugar, and keeps your bowels moving regularly.  Some types of fiber can help lower LDL (the “bad” cholesterol).

eating more antioxidants – The more variety of antioxidants you eat gives your body more to work with in running smoothly and warding off diseases.

eating more protein – Protein is a vital building block, but also helps keep us feeling full and stabilizes our blood sugar because it is digested more slowly than carbohydrates.

balancing the types of fats eaten –Switching to mono-unsaturated and omega 3 fatty acids are better for us than eating transfats and too many saturated fats.

making better snack choices – Snacks are ideally 100-200 calories and provide some nutritional value.  They give us energy between regular meals.  Snacks with both fiber and protein make great choices (an apple with peanut butter, or cheese and whole grain crackers).

prepping foods – Our food choices are often dictated by convenience.  We may have healthy food in the house but do not feel like washing and cutting it.  Having food ready to go and easy to use (whether buying pre-chopped vegetables or chopping them yourself when you have the time) will make you more likely to choose those foods.

pre-planning (shopping, prepping, having good choices available) – Spending the time planning meals and snacks, shopping for them, and preparing what you can in advance goes a long way to making those foods more appealing once you are tired and hungry. Simply having them available increases your chances of eating them.

paying attention to how you eat – Sitting down, eating slowly and enjoying your food can help you eat less and feel more satisfied.  Eating should be a pleasant experience.

noticing why you eat – Ideally you should eat only when you are hungry.  This means eliminating emotional and habitual eating.  Think about whether you are really hungry before you reach for the chips when settling into your favorite TV chair, or munch when a deadline is looming.

changing what you eat when – Try eating more substantial food for breakfast.  Coffee and toast or cereal may not be enough to keep you going comfortably until lunch.  Dinner leftovers or a sandwich are not off limits for breakfast.  And a small bowl of cereal can be a great snack.

So what does healthy eating mean to you; on which aspect of healthy eating do you really want to focus?  With that answer you should be better able to make clear and specific goals.  When you are clear about your objective you can more easily get there.

Healthy eating that makes a difference for weight loss.
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