How to Develop Healthy Eating Habits

from wikiHow - The How to Manual That You Can Edit

We all realize that we have to eat to live, but too little of the right kinds of food can lead to poor health. Here are some tips to help develop more healthy eating habits:

Steps

1. Schedule three meals a day into your routine. It's important to be nourished adequately throughout the day to prevent fatigue and to perform at an optimal level.
2. Eat a healthy breakfast. Include grains and fruits. Try a high-fiber cereal with low fat milk and sliced bananas.
3. Eating small frequent meals can be less taxing on your digestive system.
4. Snack between meals to curb your appetite and provide a little energy. Try a piece of fruit or a few crackers with peanut butter.
5. Do not let yourself become so hungry as to overeat at mealtime. Overeating burdens your digestive system.
6. Drinking water or having a small bowl of soup before meals may keep you from overeating at your meal.
7. Eat slowly and chew your food thoroughly to aid in your digestion. Take time to savor your food.
8. Obtain protein from a less complicated source, such as nuts, legumes, grains and sprouts.
9. Choose low fat dairy products, lean white meats or wild fish if animal products are desired.
10. Combine vegetables and grains with a small amount of protein for a synergistic effect.
11. Choose a variety of whole grain products to include millet, barley and buckwheat.
12. Choose a variety of fruits and vegetables that are deep in color, such as the dark orange of a carrot or the deep green of spinach. They contain more nutrients.
13. Choose organic products to eliminate chemical exposure. Chemicals are harmful to overall health.
14. Avoid processed food as it contains ingredients that have been changed from their natural state. These unnatural foods are difficult for your body to assimilate.
15. Choose sea salt as it is equivalent in nature to the salt within your body. It is very cleansing. Refined salt causes fluid retention and increased blood pressure.
16. Eliminate sugars or choose an unrefined sugar, such as turbinado or honey.
17. Drink plenty of clean water to aid in flushing toxins and the waste products of natural cell metabolism.
18. Gradually wean from large portions to achieve a healthy weight.
19. Eat less in the evening if you are no longer exercising throughout the remainder of the day.
20. Use moderation when developing new eating habits. The important thing is to develop a plan that you'll find easy to accomplish and easy to maintain.
21. Keep a positive attitude focusing on long term results.
22. Eat at least one nutritious meal per day with your family to encourage their good eating habits.

Video

Tips

• Research several different kinds of diets focusing on the health and longevity of other cultures.
• If you are eating sensibly, but unable to maintain your health, see a physician for further testing.
• A personal trainer can determine a more appropriate diet and exercise plan based upon your body type and future goals.
• Take your time losing weight. Work to maintain your weight loss as well as your health.
• A steady exercise program can speed weight loss, but be sure it is reasonable to maintain.
• It may be healthier to be overweight than to have constant fluctuations in weight.
• Treat yourself to an occasional descretion, such as a piece of chocolate.
• Restaurants are known to carry refined salt and processed foods.
• The FDA recommends 0-2 servings of meat per day.
• Eat a gram of protein for every pound you weigh to maintain your weight.

Related wikiHows

• How to Choose a Pre Workout Meal
• How to Stay Fit at Home
• How to Get Around Doing Basic Sit Ups
• How to Eat Healthy for Life
• How to Establish a Diet Plan
• How to Lose Weight Safely
• How to Eat out and Lose Weight
• How to Eat Healthy
• How to Eat Slowly to Avoid Overeating

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Develop Healthy Eating Habits. All content on wikiHow can be shared under a Creative Commons license.

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Mediterranean Veggie Burgers

These are a delicious, healthy substitute for traditional hamburgers and a fabulous alternative to the usual store bought frozen veggie burgers. They grill up nicely and freeze well, so you can easily make up a batch in advance an

 

These are a delicious, healthy substitute for traditional hamburgers and a fabulous alternative to the usual store bought frozen veggie burgers. They grill up nicely and freeze well, so you can easily make up a batch in advance and bring to a cookout for a veggie alternative.
Did you know: Quinoa is often mistaken for a grain, but it’s actually a seed. It’s a staple in South American countries and is the only “grain” that is a complete protein, making it perfect for a vegetarian diet.

Ingredients: CLICK HERE

Directions:
Cook rigatoni in large pot of boiling salted water 19 minute until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.
Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.
Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.
Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture.
Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.
Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more. Serve with your favorite burger toppings.
(makes 6 servings)

 

Health Recipes Archives

Balsamic Glazed Salmon with Cracked Pepper

Serve this delicious mouthwatering salmon with brown rice or rice pilaf an a green vegetable such as broccoli or spinach for a nutritionally balanced and delicious meal. Salmon, which is known for being high in heart healthy omeg

 

Serve this delicious mouthwatering salmon with brown rice or rice pilaf an a green vegetable such as broccoli or spinach for a nutritionally balanced and delicious meal. Salmon, which is known for being high in heart healthy omega 3 fatty acids, is also extremely high in B vitamins, especially B12 which maintains a healthy nervous system as well as helps form red blood cells.
Did you know: High quality balsamic vinegar is aged for years in wooden barrels, and can be quite expensive. To get the most flavor out of an inexpensive balsamic vinegar, put it in a saucepan and bring to a boil. Reduce heat and simmer down to about half, or until it becomes a thick syrupy liquid. The flavor becomes concentrated and much more flavorful. You can use this anywhere you would use balsamic vinegar.

Ingredients:

Directions: CLICK HERE

Heat a large heavy skillet over medium high heat. Add butter or oil and swirl until hot and coats the pan. Season both sides of salmon filets with salt and cracked black pepper. Add salmon filets to the skillet and cook 1 to 2 minutes per side, until golden brown. If you try to lift up your fish and it sticks, continue cooking until it lifts up effortlessly.
Meanwhile, in small bowl, whisk together the honey and the balsamic vinegar until thoroughly combined. Add the vinegar mixture to the skillet with your fish and continue to cook until fish is fork tender and the liquid reduces and thickens, maybe 2 more minutes. For a thicker, more flavorful sauce, continue simmering for 3 to 5 more minutes until desired consistency, but take your fish out of the pan to avoid overcooking while doing so. Let the salmon filets rest for 5 minutes as they continue cooking even after removing from pan. Serve immediately.

(makes 4 servings)