Eating a healthy diet, as quoted from the U.S. Department of Health and Human Services, helps prevent the top causes of death in the United States such as heart disease, stroke and some types of cancers. At first, eating a healthy diet can be difficult but the results are worth the effort.
Tip #1: Keep a Food Diary
The first and best way to modify your diet is to have a record of the foods you eat. In short, you need a food diary. You have to write down the foods you eat and the date when you eat them. If available, you can also write down the calorie and fat content of each food. Do it for at least a week before you change your diet. This will allow you to analyze where you need to modify your diet to eat healthier.
Tip #2: Watch your Calories
The amount of fat you accumulate comes from your calorie intake from the food you eat. For every 3,500 calories you consume, you will gain one pound. However, your body naturally burn calories during the day, regardless of how active you are. So as to lose and maintain weight, you have to balance your calories so that you will not consume more than the amount your body can burn for energy. The dietary guidelines for Americans noted that the recommended daily calorie intake for active men is between 2,400 and 3,000 while for active women and less than active men is between 2,000 – 2,400 calories. For elderly adults and less active women, they should limit their calorie intake to 1,600 to 2,000 calories.
Tip #3: Follow the Food Guide Pyramid
The food guide pyramid which is developed by the U.S department of Agriculture together with the U.S. Department of Health and Human Services, shows the approximate servings per food group that you should be taking each day. It is important then to follow the food guide pyramid.
Tip #4: Watch your Portion Sizes
Practicing proper food portions can help regulate both calorie and fat intake while still allowing eating enough food to feel full and satisfied. In America, many places that offer food do not follow the recommended portion sizes for a healthy diet.
Tip #5: Eat Smaller Meals More Frequently
The habit of eating three meals a day is slowly changing into four meals and sometimes five smaller meals a day. This can be done to allow the body access the necessary nutrients and calories it needs the whole day. This can also promote weight loss by helping to reduce cravings and letting enough time for the body to burn calories in between meals. In order to accomplish this, you must divide the amount of calories recommended for your age and sex by the amount of meals you intend to eat a day. Maybe you can allot a greater amount of calories for dinner and then make one or two of the meals smaller snacks instead of having full meals.
Tip #6: Drink Plenty of Water
Try to supply your body with enough water as a part of eating healthy. Your body needs adequate fluids for the digestion and in processing the food you are eating. To know how much water your body needs, you have to take your weight and divide it into two. That is how many ounces you should be drinking daily.
Now you already know the healthy way of eating. But be sure to complement your healthy eating habits with exercise. A workout of 30 minutes a day, 5 times a week can help you meet your healthy lifestyle goal. And before changing your diet habit, consult a nutritionist or your doctor first so they can advice you what diet fits your body and lifestyle.