1.Eat a variety of nutritious foods. You need more than 40 different nutrients for good health supplies, and no single food all of them. Your daily food selection should include bread and other whole grain products, fruits, vegetables, dairy products and meat, poultry, fish and other protein foods. How much should you eat depends on your calorie needs.
2.Enjoy plenty of whole grains, fruits and vegetables. Polls show that most Americans do not eat enough of these foods.Eat 6-11 servingsfrom the bread, rice, cereal and pasta group, 3 of which should be whole grains.Eat 2-4 servings of fruit and 3-5 servings of vegetables.
3. Maintain a healthy weight. The weight that is right for you depends on many factors, including dependent on your gender, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, certain types of cancer and other diseases. But since he is too thin, may increase the risk for osteoporosis,Menstrual disorders and other health problems. If you ever lose weight again, a registered dietitian can help you, sensible eating habits for successful weight control. Regular exercise is also important for maintaining a healthy weight.
4.Eat moderate portions. If you are sensible portion sizes, it is easier to use the food you want and stay healthy.The recommended serving keep eating cooked meat that is 3 ounces.A medium piece of fruit is 1 serving and a cupPasta equals 2 servings. A pint of ice cream contains 4 servings.
5. Eating regular meals. Skipping meals can lead to out-of-control hunger, which often eat too much. If one very hungry, it is also close to forget about good nutrition. Snacking between meals can help curb hunger, but they do not eat so much that your snack is a whole meal.
6. To reduce, not eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat,Salt or sugar, the key is moderating how much of these foods you eat and how often you eat. Identify major sources of these ingredients make for changes in your diet and, if necessary. Adults, the high-fat meats or whole milk powder milk food at every meal are probably eating too much fat. Choosing skim or low-fat dairy products and lean meats such as beef, flank steak and round can reduce fat intake significantly.
7.Balance your eating habits over time. Not every food has"perfect". When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. When you eat do not miss anything group one days to make it to the next. Your food choices over several days should fit together in a healthy pattern.
8.Know your diet pitfalls. To improve your eating habits, you first need to know what is wrong with them. Write down everything you eat for three days. Then check the list for the rest of these tips.
9.Make changesgradually. Just as there are no "superfoods" or easy answer to a healthy diet, do not expect to completely revitalize your eating habits overnight. Changing too much, too fast can in the way of success obtained. Begin to excesses or deficiencies with modest changes that can be positive, lifelong eating habits corrected. Try, for example, if you do not like the taste of skim milk, low fat. Finally, you can see how fly over, too.
10.Remember, food is not good or bad. Select foods based on youroverall eating patterns is not whether individual foods "good" or "bad". Do not feel guilty if you love foods such as apple pie, potato chips, chocolate bars or ice cream. Eat them in moderation, and choose other foods to provide balance and diversity, are essential for good health.
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