Get Healthy Always

Eat breakfast

 Research indicates that eating breakfast every day helps with weight loss and weight maintenance by reducing hunger later in the day. When you break the overnight fast with a healthy breakfast, it’s easier to resist unhealthy choices during the day.

Include at least two food groups — such as whole grains, lean protein, dairy, or fruits, and vegetables — at breakfast to put you on track for a day of healthy eating.

Drink water

Water is a crucial nutrient that often gets overlooked. Sixty percent of your body weight is made up of water, and every system in your body requires it to function correctly. Fluid needs depend on several factors: your health, your environment, how active you are, and if you are pregnant or breast-feeding. The Institute of Medicine recommends that men need about 13 8-ounce cups of water a day, and women need nine 8-ounce cups of water a day.

Sometimes thirst can be misinterpreted as hunger. Check-in with your body when you feel hungry, especially later in the day. Drinking a glass of water before eating can satisfy thirst and keep you from eating unnecessary calories.

Know what’s in your food

Eat foods that contain only ingredients that you can quickly identify and nutrition with just a few ingredients. Eating more “real food” will help you cut out processed food, such as chips, cookies, and frozen meals.

You will naturally choose fruits and vegetables, whole grains, lean protein sources, and healthy fats. These foods are high in nutrients, but it’s important to keep portion control in check for foods in the protein and fat groups since they tend to be high in calories.

Be politely picky at restaurants.

Most restaurants serve large portion sizes loaded with salt and fat. To keep from overeating, request a to-go box right when your meal is served and save half for the next day. That way, you won’t be tempted to eat more than you really want or need.

Ask your server how foods are prepared and choose menu items baked, broiled, roasted, seared, poached, or steamed. Also, make sure to ask for sauces or dressings on the side, and look for vegetables or fruit as side options instead of french fries.

Practice mindful eating

Mindfulness is a form of meditation that involves focusing intently on the present — what you’re feeling or sensing in each moment, even while eating.

The practice of mindful eating allows you to slow down and savor your food, helping prevent overeating. How? It takes up to 20 minutes for your brain to register the chemicals that let you know when you are no longer hungry. Slowing down helps your mind catch up to how full you’re feeling.

Take a moment before eating and think of the food you are about to eat as the fuel for your body. Remind yourself that you would like to feel satisfied, not stuffed.

Source: MayoClinic.org