Our eating habits are as important as the food choices we make in achieving and maintaining health. In order to truly benefit from the dietary changes we make, it is important to adopt a healthy eating plan.
Some tips for healthy eating habits:
Digestion begins in the mouth with chewing and secretion of enzymes.
Overeating occurs when we skip meals, eat too quickly or don’t satisfy our taste buds. Overeating is a major cause of obesity and stresses the liver and digestive tract. To reduce the risk of overeating, spread your meals evenly throughout the day and don’t leave the largest meal until the evening. Our digestive fire is at its peak around noon, a time that it is most efficient at converting food into energy rather than storing it as fat.
3.Eat with awareness.
Ask yourself how hungry you are before and after each meal. Take 5 minutes to relax before a meal if you feel stressed. A microwave meal is more likely to result in overeating compared to a home cooked meal. Stop eating when you are almost full, to gauge whether you need any more. It takes approximately 20 minutes for our brains to receive the signal of satisfaction during a meal.
4.Drink more water (less alcohol, soft drink and coffee).
Drink around 2 litres (8 glasses) of water between meals each day; this can include herbal teas. Avoid drinking excessively during a meal as this can dilute stomach acids and hinder protein digestion.
5.Eat less sugar.
Avoid or reduce sweet foods such as lollies, sugar, soft drinks, syrups, biscuits and cakes. Instead increase fresh fruit, vegetables & complex carbohydrates that contain fibre.
6.Go 50%+ raw.
Have at least half of your vegetables and fruit intake raw (e.g. Salads). Raw food is higher in nutrients and enzymes that are partly destroyed by cooking.
Aim for at least three to four times per week. A 30-40mins walk is a good start. Exercise works the diaphragm, which massages the intestines and thereby improves digestion. It also regulates appetite, blood sugar control and metabolism.
8.Eat 90% for the body 10% for the soul.
Ensure that the majority of food consumed is within the healthy range (90%) and allow the odd treat to satisfy your mind, soul and social life (10%).
9.Choose a Nutritious Diet.
Choose a wide variety of foods to provide meals that are healthy and easy to prepare. Go organic and free range where possible.
10.Eat fish at least twice a week.
Deep sea, cold water fish like mackerel, sardines, herring & salmon are best.
11.Do not eat meat every day.
Try having at least one vegetarian day each week.
12.Use less salt.
High sodium intake may raise your blood pressure. Use few salty processed foods, including canned vegetables, meats, chips, crackers, sauces etc. Read labels on canned packaged food for their sodium content. Use sea salt, Celtic sea salt or Himalayan salt as a preference to table salt. They are naturally higher in minerals.
13.Reduce takeaway foods.
These are high in salt & bad fats.
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