Promoting healthy eating habits at work & home

promoting healthy eating in schools

9 Easy Ways For Promoting Healthy Eating At Home Teach You Eat Smartly

We all know that healthy eating is all about smart eating. It is not about strict nutrition philosophies, depriving yourself of the foods you like or trying to keep unrealistically thin. Rather, it is about feeling great, getting more energy, balancing your mood, and keeping your body as healthy as you can. In this article, I will give you 9 super tips on promoting healthy eating habits that supply you with easy tips for healthy eating choices and allow you to work out with a lot of healthy food choices and plan ahead to create as well as maintain a delicious and healthy diet. Check them out now and stick to them!

9 Tips On Promoting Healthy Eating Habits – Set Yourself Up For Success

1.      Plan For Healthy Eating

This is the first period on how to create healthy eating habits. That means you need to think of several small and manageable steps rather than a single big change. Once you approach the modification steadily and with solid commitment, you will be able to create a healthy eating lifestyle easily sooner than you imagine.

You should simplify all of your thoughts about healthy eating habits. Instead of over concern about counting calories or measuring the size of the plate, you firstly need to think about the colors, freshness, and variety of foods in your diet. By this way, you will be much easier to create healthy choices. Concentrate on incorporate foods that you love with some fresh ingredients to balance your diet.

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After setting up your mind, you start slowly to make some major changes to your eating habits through the time. The idea of making a healthy eating lifestyle over night is not smart and realistic. What you need to do is step gradually and firmly. For instance, you can switch butter to olive oil when cooking, or add salads to your breakfast menu. Once a small change turns into your habits, you can increase healthy choices to the current diet. Remember that you do not need to be perfect and entirely eradicate all the foods you enjoy in order to create a healthy diet. Your goal in long term is to have energy, feel good, and decrease the risk of diseases. Do not let the missteps discourage you.

2.      Moderation Is The Key

The key for promoting healthy eating lifestyle is the moderation. Now, you might ask me what and how the moderation is. Well, the answer is depended on your overall eating habits. Try maintaining the healthy diet you want for life, not for months or weeks, or when you hit your desired weight. In this case, moderation is balance. Balance the amount of carbohydrates, fat, protein, fiber, and vitamins as well as minerals to maintain your healthy body. Generally, moderation means eating less than you do now. Specifically, it means that you will eat less of unhealthy stuff such as saturated fat, refined sugar and more of healthy stuffs such as vegetables and fruits. Nevertheless, it does not mean you will abolish all of the foods you love. For instance, bacon for breakfast can be in your breakfast menu once per week plus with a healthy lunch and dinner. It is okay.promoting healthy eating in schools

In other words, when you want to stop eating some foods that means you want to eat those foods more. You are possibly deep into the temptation. At that time, you should reduce the portion sizes as well as the eating frequenc

Another idea is to decrease the size of your food plates. Start small, add more green vegetables or round your meal with fresh fruits. The size of your serving of fish, meat, or chicken could be the size of a deck of cards, a bread slice could be the size of a CD case, and mashed potato, or pasta could be the size of a traditional light bulb.

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3.      Care About How You Eat

The healthy eating lifestyle is about how you eat and think of the list of super foods to eat. Here is some advice that you can take for promoting healthy eating habits:

  • Do not eat alone. It is something that the majority of you do not wish for. Eating with others will bring to you a lot of emotional and social benefits, especially for children. Besides, eating in front of computer or TV will lead to your mindless overeating.
  • Enjoy mealtimes and chew food. It is recommended that you should chew slowly and savor every bite. Just reconnect with your joy of eating.
  • Ask yourself. Just listen to what your body is saying. Are you really feel hungry? If you thirsty, have a glass of water. During certain meal, stop eating before you feel full. Eat slowly: because it always takes time for the brain to operate to tell your body that you eat enough foods that contain healthy nutrients.
  • Eat breakfast mainly and smaller meals all day long.  Healthy breakfast will help you jump start the metabolism. Rather than eating three large meals each day, you should eat smaller to keep your energy up and your metabolism going.
  • Do not eat at night. This advice is common but not everyone beware of it. Try to eat the dinner earlier, fast for about 15 hours before eating the next morning. It is better if you eat when you are active and give your digestion a long break every day. That will assist you in losing weight.

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4.      Eat Vegetables And Colorful Fruits 

Always, fruits and vegetables is the foundation of a healthy diet. According to studies, vegetables and fruits are rich in anti-oxidants, fiber, minerals and vitamins, and low in calories, nutrients dense.

Therefore, eat a rainbow of fruits and vegetables daily in your meals. The brighter fruits are, the better your health will be. Fruits and vegetables with deeply color include higher amount of vitamins, minerals, and antioxidants. Each color has its own benefits; thus, you should eat variety. Five portions per day is the minimum.

For example, you can eat green stuffs such as mustard greens, broccoli, kale, cabbage that contain magnesium, iron, potassium, zinc, etc. Or, eat sweet vegetables such as carrots, sweet potatoes, onions, yams, and squash. With fruits, fill up your diet with oranges, mangos which are high in vitamin C, antioxidants, and fiber.

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5.      Go For Good Fats

promoting healthy eating for childrenThe majority of you know that fat is not good for health. Yet, today, the types of fats you eat might be the problem. The most beneficial sources are fish and plants. Low you LDL cholesterol by eating polyunsaturated fats like vegetable oils and omega-3 acids which are included in seeds, fish, and nuts and monounsaturated fats like the oils of avocados and plant-based oils which are contained in olive oil and canola oil. Do not eat foods that contain saturate fats (mostly in meat and dairy products) and trans fats (mostly in baked and fried foods) because they enhance the LDL cholesterol and triglycerides, boost the risk of heart disease, and decrease the good HDL cholesterol.

6.      Eradicate Liquid Sugars

Sugar- sweetened drinks, sugary fruits beverages, iced teas with added sugar, or sport beverages supply you with calories. These stuffs will enhance the threshold for feeling full so that the amount of what you eat will be increased, and your weight will also be promoted. Even all-natural fruit juice also contains a lot of calories. It is better if your drink less than one small glass of fruit juice per day which is equal to 4-6 ounces and add carbonated water to the glass for getting the full-glass satisfaction.

If you want to discover other easy & healthy ways to promote healthy eating habits, you should read the It Starts With Food ebook.

7.      Eat Less Sodium 

In reality, the human body needs sodium for developing proper muscle and fluid balance and nerve function, but the excessive amounts will increase the blood pressure and the risk of suffering heart disease and stroke. The danger of eating a diet that contains a lot of salt daily will be greatest in those people who are over 50. Therefore, limiting your daily sodium intake to about 2300 mg is necessary for you to create a healthy diet. That number is equal to the amount in a single salt teaspoonful. Reduce to amount of 1500 mg a day if you are a high-blood pressure person and at the risk for it.

You can read the nutrition content on food labels and make sure that the per-serving content of sodium is less than the calories per serving.

8.      Keep Alcohol Under Control 

People usually think of alcohol is a harmful drink; yet, in fact, if you maintain a moderate of alcohol consumption, you will reduce the risk of heart attack, increase the good “HDL” cholesterol, and decrease the type 2 diabetes, dementia risk, and provide heart benefits. An amount of more than one drink per day will steadily increase your breast cancer and might be gradually promote the amount of alcohol you drink. If you find one drink might turn into more, consider to quit or cut back it.

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9.      Snack Attack Planning 

Snack does not play a necessary role of a healthy diet plan, but you can take advantage of this kind of meal at mid afternoon. A healthy snack can promote energy levels by stabilizing your blood sugar while providing you an added amount of healthful nutrients. However, people usually take impulsive forms of snacks such as chips, cookies, and candy bars. So, it is essential for you to control the calories of each snack about 100- 150. Grapes, banana, unsalted nuts, sunflower seeds, and plain non-fat yogurt plus with strawberries tossed in will be your good choices for healthy snacks. Keep in mind that before taking a snack attack, drink an 8-ounce glass of water to help you feel fuller.  After eating, wait about 15 minutes to see whether you are still hungry or not.

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In conclusion, the key for promoting healthy eating habits is incorporating the proper plan of healthy food choices with the appropriate mindset for healthy thoughts. These tips on promoting healthy eating might require from you effort and patience to utilize them and that you must use if you want to succeed in building a healthy body.

If you feel this article is helpful for you, and want to contribute your ideas about any aspect of this topic, leave all your comments at the end of this post. We are welcome all of your contribution and will respond as soon as possible.

If you want to discover other easy & healthy ways to promote healthy eating habits, you should read the It Starts With Food ebook.

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