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Simple healthy
eating habits to prevent weight gain
What to eat - Eat a variety of foods from meat, legumes, dairy,
grains, fruits, vegetables and small amount of fat daily. Vegetables
and fruits are a great source of vitamins and minerals.
Carbohydrates in fruits, milk, grains and legumes will give you
quick energy for the first 2 hours while protein in milk, meat and
legumes will keep you satisfied for 4 hours. The fat in meat and
milk as well as fat added to foods will keep you satisfied for 6
hours.
Where to eat - Eliminate eating in the car, bus, train, walking,
standing or on the phone. Make time to eat meals and snacks by
sitting down at a table.
When to eat - Eat regularly around the same time everyday. Breakfast
is very important for a good day start.
How much to eat - Calories count. Choose smaller portion sizes. Eat
sensible.
Record your eating - Keep a written record of what you eat or drink,
when and where to see what triggers your eating. Do you eat when you
are tired, bored or upset?
Pay attention & slow down - Don't get distracted with many
activities during meal such as watching TV or reading. It can takes
your focus off how much you are eating and your sense of fullness.
Eat slower and drink water with a meal.
Get active - Take a look at your daily schedule and figure out how
you can walk, bike or run more. Get 30 - 60 minutes of exercise each
day and wear a pedometer to keep track. Aim for 10,000 steps a day.
Drink water - Drink enough water so that your urine is colorless and
odorless during the day. People who drink sufficient water are more
likely lose weight.
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