How To Eat Healthy

If you are anything like the average person, eating healthy can be hard and a little frustrating. If it's one thing that is tricky, it's having a well-balanced diet. But it doesn't have to be! A lot of people think that you have to change EVERYTHING about your diet to obtain health benefits or to be healthy overall. That's not necessarily true. If you make small changes in the beginning, it will lead to amazing health benefits in the long run. Don't try to change everything about your eating habits all at once. You want to take tiny steps to achieve big goals. You don't want to set yourself up for failure. You're more likely to give up or cheat yourself if you change your whole diet at one time, than you are if you make the small changes first.

DO NOT worry yourself to death with calorie-counting or portion sizes. Everything does not have to be exact. In the beginning, shoot for a "ballpark" range. That way you won't drive yourself crazy and quit because of becoming overwhelmed. Think more about WHAT your eating. It's not rocket science to figure out what's healthy for you and what's not. Go by color, variety, and freshness. It will be easier for you to make healthy choices this way.

Every change counts! Don't think that making a small difference at first is not going to get you anywhere. Over time you will see a difference. Eating healthy is not all about how fast you can drop the pounds. It's about being more healthy, feeling great on the inside, having more energy, and a having a better mood. Eat healthy for your body, not just so you can lose weight. That often leads to disappointment and stopping altogether. You don't want that. This is a life long commitment and ultimately will help you live a longer and healthier life.Who wouldn't want that?!

Small changes include eating in moderation. For starters, eat smaller portions. Nowadays, the serving size has increased significantly. When you order at a restaurant, the amount they give you is half of what you should eat in one serving. Make it a habit to ask for a "to-go" box and pack half of your meal away when you get it. That way your not tempted to eat it all at one setting. When you cook at home, serve your meal on a smaller plate. When you buy dish sets, they usually include big plates and small plates. Use the smallest plate. That way, you can't stack it up with endless amounts of food. Eat more vegetables than meat. One serving size of meat, fish, or poultry is equivalent to a deck of cards. I know sometimes you may be eating your favorite dish and you just can't help but get seconds because it's sooooo darn good! But DON'T!! Tell yourself that you can always have it later. Maybe for lunch the next day.

Chew slowly!!! Chew what's in your mouth as much as you can before you swallow. This will help your body digest it better and also gives your body time to let you know when it's full. It takes your brain a couple of minutes to send signals to your body to let it know it's full. So try to stop eating before you feel full. Give your body 10-20 minutes before getting seconds on anything. If you still feel full, then proceed. More likely than not, you will soon feel full and won't need seconds!

Eat 5-6 small meals a day. I can't stress this enough. If it's one thing that's important about eating healthy, it's this. If you want to stabilize your metabolism and help manage your weight, you NEED to eat throughout the day. I know this can be tedious, but think of  your metabolism as a furnace. If you keep adding to it throughout the day, it will keep it burning. Same for your body. If you keep eating throughout the day, your metabolism will stay in high gear. Which means it will constantly be burning fat. You don't want to throw your metabolism out of whack. That will have you storing fat in no time. If you're going to be out and about, pack small snacks that are easily accessible for you to eat. Apples, string cheese, nuts, whole-grain cereal, portable yogurt, and carrots are all good snacks that you can easily bring with you. There are tons of snacks that you can bring with you.

Eat healthy Carbs, Fats, and protein. Your body needs these things to keep it healthy. There is an endless amount of UNHEALTHY Carbs and Fats. You need to be aware of it. Here is a small list of the healthy ones:
PROTEIN: Artichokes, Beans, Broccoli, Cauliflower, Cottage cheese, Eggs (whole), Fish (coldwater), Granola (raw, no sugar), milk (non-fat), Oatmeal, Turkey breast, and yogurt (non-fat, no sugar)

CARBOHYDRATES: Apples (with skin), Blueberries, Carrots, Celery, Citrus fruits, Cucumbers, Kale, Kiwifruit, Melon, Pears, Peppers, Pineapple, Brown rice, and Sweet potatoes,

FATS: Avocados, Cereal (whole-grain), Coconut oil (unrefined), Eggs (whole), Fish (cold water, freshwater), Flaxseed, Olive oil, and Olives


Limit sugar and salt! Sugar causes energy ups and downs and it adds to health and weight problems. Avoid sugary drinks and opt for naturally sweet food that will crave your sweet tooth. Salt causes high blood pressure and leads to other health problems as well. Try to keep your salt intake around 1,500-2,300 mg per day (Fun Fact: that is equivalent to one teaspoon of salt!). Avoid processed or pre-packaged food. Be aware of the salt intake when you are dining out. Choose fresh or frozen vegetables over canned. Stay away from salty snacks. Buy foods that say "low-sodium" or "reduced sodium".

Drink water, water, and more WATER!!! Water is ESSENTIAL to your body. You cannot live without it. Water helps flush our systems of waste products and toxins. Majority of people do not drink the recommended about of water daily. Which, by the way, is eight 8oz. glasses a day. If you are drinking under the recommended amount, you probably have experienced being overly tired, having low energy levels, and headaches. You also may "seem" hungry. Your body sends the same signals of dehydration as it does for hunger. There may be times when your stomach is growling. Try drinking a glass of water first. If it stops, then you were just thirsty. Also, don't waste your calories on sugary drinks like soda. They have no nutritional value to your body and can actually harm it. You never heard of cave men drinking soda huh? If you are a heavy soda drinker, I DARE you to take soda out of your life for one whole year and see if you notice a difference in your life and weight. I have been "soda-free" for 7 months now and counting. If I can do it, so can you!

If you follow any of the things listed in this blog, you are well on your way to a healthier life. Remember, make SMALL changes first. Once those become habit, add more changes. Don't try to conquer it all at once. You will most likely fail. Especially if you have a family other than you that you have to feed. They tend to be against the "eating healthy" motto. But, if you ease it in your lifestyle, they will most likely accept it! Below is a list of examples for small changes you can make. Enjoy!

-Choose fruits and nuts as snacks instead of sugary treats
-Use lean ground beef
-Eat white meat instead of dark in poultry
-Non-stick sprays instead of butter
-Skim milk instead of whole
-Reduced fat or fat-free cheese instead of whole
-Serve sauces and dressings on the side
-Drink more water and less sugary drinks
-Bake, grill, or broil instead of frying
-Whole wheat bread instead of white bread
-Order vegetables instead of fries
-Snack on apple slices instead of chips
-Mustard instead of Mayonnaise
-Reduce portion size