Healthy Eating Guide, Part 2
7. Eat seasonally and you’ll enjoy fruit and vegetables at their tastiest, most affordable and most available. In the summer I eat fresh fruit such as peaches, nectarines, cherries and melons. In the fall I make soups with squash, cabbage or tomatoes, and visit country markets, where I can buy directly from farmers. The health value of fruit and vegetables is undisputed. Nature’s convenience foods are portable, full of nutrients, low in fat and high in fibre.
8. The path to a wholesome eating style is individual, and should fit your lifestyle and food tastes. There are many experts who can help, but pick someone who listens to you and works with you to make your diet realistic and enjoyable.
9. Try not to get too hungry. It’s best to eat something every three to four hours, which usually translates to three meals and one or two snacks daily. Make a list of healthful snacks. Mine include some plain, low-fat yogurt and fruit, popcorn, a cheese string with a few whole wheat crackers or half of a whole wheat pita stuffed with vegetables and tuna.
10. Eat healthful carbs, such as whole grain, low glycemic-index foods, which offer substantial health benefits. My favorites include whole grain breads, oatmeal, barley, buckwheat, bulgur and quinoa. Start by trying a new grain every few weeks in salads, side dishes, pilafs or casseroles.
11. Practice portion control – it’s vital to weight management. Measure your cereal, pasta and dessert bowls and your drinking glasses, to see how much they actually hold. When I found out that my pasta bowls held nearly three cups, I changed to a smaller bowl. Psychologically you think you’re eating more when you fill a small bowl than when you partially fill a large one.
12. Stay well hydrated. The best hydration comes from non-caffeinated, nonalcoholic beverages, soups and watery foods such as fruit and vegetables. I drink water with every meal and keep a bottle on my desk when I am working. If I want a change from plain water, I add some lemon or lime or a little cranberry juice.
Article Source: Fran Berkoff, CanadianLiving.com