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This article was co-written by Amy Chow. Amy Chow is a registered dietitian and founder of Chow Down Nutrition, a nutrition consulting firm for families and children based in British Cpumbia (BC), Canada. With over nine years of experience, Amy has a special interest in pediatric nutrition, food allergy management, and eating disorder treatment. Amy holds a bachelor’s degree in nutritional science from McGill University. She gained clinical experience through inpatient and outpatient eating disorder programs, as well as at British Cpumbia Children’s Hospital before starting her career. She has appeared on the shows Find BC Dietitians, Dietitians of Canada, Food Allergy Canada, Recovery Care Cplective, Parentpogy, Save on Foods, National Eating Disorder Information Center (NEDIC) and Joytv.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 43,011 times.
The overwhelming information on how to eat right can be overwhelming! You’ve probably heard all sorts of advice on what to eat and what to avoid, but there are some simple guidelines that can help you make the right choice. First, you need to make sure your diet includes healthy foods and drinks. Next, try to adjust your eating habits, such as cooking for yourself, reading food labels, and switching to healthy things. Also, timing meals and snacks helps.
Steps
Adjust your eating habits
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Swap unhealthy foods for healthier versions. Making some simple changes can make it easy to improve your eating habits without the pain. Think about what’s unhealthy about your favorite foods and find something healthier that will satisfy the same need. This could be as simple as choosing a lower-fat version of the same dish, or choosing a better alternative that will also help satisfy your cravings. [1] X Trusted Source HelpGuide Go to source
- For example, if you love french fries with dipping sauce, try swapping out your potatoes for carrots or crisps, or swapping out the rich dipping sauce for a fresh avocado sauce or a lower-fat yogurt sauce.
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Get in the habit of reading product labels. Getting into the habit of reading food labels can help you avoid products that contain unhealthy ingredients, such as added sugars and trans fats. Read the nutrition facts on food packaging, and if you see a product that is high in fat, sugar, sodium, or all three, don’t eat it! [2] X Trusted Source HelpGuide Go to source
- Some products have a label on the front of the package that says the product is low in fat, contains no added sugars, trans fats, or is low in sodium. However, you still need to check the nutrition facts to make sure the product is actually healthy.
- Read the ingredients listed on the product label too! If you’re looking to avoid an ingredient, such as sugar, cooking oil or wheat, you can easily tell what products you shouldn’t buy by reading the ingredients.
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Weigh food to make sure you eat the right portion. Prepackaged foods will have standard serving information. To make sure you’re getting the correct amount of calories and fat for each serving, you must weigh the amount of food listed on the package. You will need a scale or measuring cup, depending on the type of food. [3] X Trusted Source HelpGuide Go to source
- For example, if you cook a box of cheese pasta, the standard serving would be 1 cup (240 g) of cooked macaroni and cheese. Use a measuring cup to measure accurately.
- Portions are much larger today than in the past, so read labels on prepackaged foods to avoid overeating. [4] X Trusted Source Dairy Council of California Go to Source
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Don’t keep unhealthy foods around. Resist the temptation of other “junk” or unhealthy foods by not buying them back! If you don’t have such foods at hand, you won’t be tempted. Maybe you should also take a look at your kitchen cabinets and refrigerator to get rid of unhealthy foods. [5] X Trusted Source HelpGuide Go to Source
- If there are other people living in the house, you should discuss with everyone about setting aside some kitchen cabinets or refrigerator compartments just to store healthy foods. This will be a safe area for you to choose your food.
Tip : Buy food at the counters on the outer perimeter of the supermarket. The outer perimeter of supermarkets is often home to the healthiest foods, such as fruits, vegetables, meat, fish and dairy products. [6] X Trusted Source HelpGuide Go to source
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Practice mindful eating to eat less and enjoy more. Mindful eating habits can help you eat less and slow down your life. It is also a great way to enjoy food more. Always sit at the table properly and try to time the meal so that the meal lasts about 20 minutes. Some other tactics you can try include: [7] X Trusted Source HelpGuide Go to source
- Eliminate distractions during meals, such as turning off the TV and putting away your phone
- Look and smell the food before you start eating
- Hold the spoon and fork with your non-dominant hand or eat with chopsticks
- Chew slowly and savor every bite
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See a therapist to manage emotional eating habits. If you turn to food for solace when you’re sad, lonely, or depressed, you may have emotional eating. As a result, you’ll eat even when you’re not hungry, eat unhealthy foods, or overeat. Learning to handle emotions without food will help you eat healthier. Find a therapist experienced in helping people with emotional eating habits and schedule an appointment. [8] X Trusted Source HelpGuide Go to Source
- For example, a therapist can teach you to recognize the emotions you’re experiencing, and then find something that can help improve your mood, such as going for a walk, doing breathing exercises. take a deep breath or listen to music.
- Ask your doctor to refer you to a therapist. Sometimes you need a doctor’s referral to get treatment by health insurance.
Choose healthy foods and drinks
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Eat plenty of vegetables and fruits at every meal. Fruits and vegetables are rich in nutrients and fiber and contain fewer calories than most other food groups; especially organic vegetables (no pesticides). Eat 1-2 servings of vegetables and fruit so that they make up half of the food in each meal. This will help you feel full faster and also stay fuller for longer. [9] X Research Source
- You can steam, sauté, bake or boil vegetables. Cook it however you like!
- Try preparing salads or salads if you don’t want them cooked.
- If you’re in a hurry, choose fresh fruit that you can take with you on the go, such as an apple or banana, or grab a box of processed fruit.
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Eat whole grains and limit refined carbohydrates. Whole grains are healthy versions of carbohydrate-rich foods, as they contain more nutrients and fiber. They also provide a feeling of fullness and maintain energy for longer. Choose whole-wheat bread and noodles, and choose brown rice over white bread and white rice. Some other healthy whole grains you can include in your meals include: [10] X Research Source
- Quinoa
- Barley
- Black bread
- Oat
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Eat 1 serving of lean protein at each meal. Protein should make up 1/4 of the food in each meal. Protein-rich foods include meat, fish, eggs, and beans. Some dairy products are also high in protein, such as cottage cheese and Greek yogurt. Choose lean proteins like skinless chicken breast, tilapia, ground turkey, legumes, tofu, and egg whites. This way, you will reduce the amount of fat and cholesterol in your diet, which is good for your overall health. [11] X Research Source
- Look for standard serving information on the packaging. The standard serving size of each protein food will vary. For example, a serving of meat or fish would be 85 g, while a serving of beans or cottage cheese would be 1/2 cup (120 g).
Tip : You can reduce the fat content of meat by filtering the fat and removing the skin before eating.
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Limit your intake of oils and fats. A reasonable fat content in the diet is 20% to 30%. For someone following a 2,000-calorie diet, fat intake would be about 44g -77g per day, since each gram equals 9 calories. It’s best to eat healthy fats, such as monounsaturated and polyunsaturated fats, and limit or avoid unhealthy fats like saturated and trans fats. . Add to your daily menu 2 -3 servings of olive oil, nuts, seeds, or avocados for a healthy fat boost. [12] X Research Source
- Try not to consume more than 10% of your daily calories with saturated fat. For example, if you’re on a 1,700-calorie-per-day diet, limit saturated fat so it doesn’t take up more than 170 calories per day. This means that saturated fat consumption per day should not exceed 19g.
- Be sure to read food labels to find trans fat content. Don’t buy or eat products that contain trans fats. Trans fats are commonly found in margarine, lard, latte and many convenience packaged foods, such as packaged baked goods. [13] X Cleveland Clinic Trusted Source Go to Source
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Drinking water is key and limit or avoid sugary drinks. Water is the source of the fluids the body needs. You really don’t need to drink anything else, but if you like other drinks you need to limit them. Limit fruit juices to no more than 240 ml a day, and avoid sugary sodas and other drinks with natural or artificial sweeteners. [14] X Research Source
- There is no ideal standard of water intake for everyone. Drink when you’re thirsty. If your urine is light yellow and you don’t feel thirsty, it means you’re fully hydrated.
- You can drink alcohol in moderation. Do not drink more than 1 unit of alcohol per day if you are a woman, and no more than 2 units of alcohol if you are a man. One unit of alcohol is equivalent to 350 ml of beer, 150 ml of wine, or 45 ml of spirits. [15] X Trusted Source Mayo Clinic Go to Source
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Allow yourself to eat your favorite foods from time to time and don’t abstain from anything. While it’s important to regularly choose healthy foods, it’s okay if there are times when you want to let go of the door for once! As long as you have regular healthy eating habits, you can still treat yourself to a donut, a few slices of pizza or a milkshake from time to time. Try to limit these to 1-2 times per week and plan ahead to avoid going overboard. [16] X Trusted Source HelpGuide Go to Source
- For example, you could eat pizza on Friday night, or go out for ice cream with the family on Sunday afternoon.
- Don’t forget to count the calories of your “out of the box” meals if you’re tracking calories with an app or a food diary. For example, if you know that 2 slices of pizza will have 600 calories, you can eat a light lunch to save extra calories.
Schedule meals and snacks
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Learn to recognize when you’re really hungry. Catching hunger cues can help you avoid overeating or snacking. If you’re not sure if you’re hungry, recall when your last meal was and how much was eaten. If that meal was more than 3 hours ago, you are probably really hungry. If it’s less than 3 hours, think about if there’s something else motivating you. [17] X Trusted Source HelpGuide Go to source
- Many people use the word HALT (stop) to remind themselves not to mindlessly eat. HALT is the first letter of the English words Hungry (hungry), Angry or Anxious (angry or worried), Lonely (lonely), and Tired (tired). If you’re not hungry, ask yourself if you’re experiencing these emotions and find ways to process them without resorting to food.
- For example, if you’re angry (or worried) about something, it might help to identify what it is. If you feel lonely, call a friend and ask them out. If you are tired, take a short nap to wake up. [18] X Research Sources
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Eat meals and snacks at regular intervals throughout the day. Eating meals at regular intervals will help your body get the energy it needs to function throughout the day. Eat breakfast as soon as you wake up to fuel up for the new day. This is followed by a mid-afternoon snack, lunch, an afternoon snack, and finally dinner. [19] X Trusted Source HelpGuide Go to source
- Don’t skip meals! Often you will eat more at the next meal to make up for the missed meal.
Tip : Try to eat full at breakfast, then eat smaller meals and snacks throughout the day. This will help you maintain your energy levels. [20] X Trusted Source HelpGuide Go to Source
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Eat dinner early to give your digestive system time to rest. Our bodies do not need fuel when at rest, such as when sleeping at night. Meals that are too close to bedtime can disrupt sleep and the body’s inability to burn food efficiently, so it can be stored in the body as excess fat. Try to stop eating at least 3 hours before bedtime and give your body a long rest between dinner the night before and breakfast the next morning. [21] X Trusted Source HelpGuide Go to Source
- For example, you could have dinner at 6 p.m. if your bedtime is 9:30 p.m., then don’t eat anything until breakfast the next morning.
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Try intermittent fasting. Intermittent fasting is about eating only during the same 8 to 10 hour period (called window time) when your body is most active each day. This will limit the time that you can eat and give your body more time to burn calories. You may find yourself eating less. Determine what window time works best for you and eat within that timeframe. [22] X Trusted Source HelpGuide Go to Source
- For example, you might eat all your meals between 6 a.m. and 4 p.m., such as breakfast at 8 a.m., lunch at 12 p.m., and dinner at 4 p.m.
Advice
- An easy way to eat healthier is to focus on whole foods, such as fruits and vegetables. Whole foods are nutritious and often contain few calories.
- Try to cook for yourself at home whenever possible. Cooking at home makes it easier to control the ingredients and amount of food. Plus, it’s also a great way to save money, and you always have healthy food on hand when you need it. [23] X Trusted Source HelpGuide Go to source
- Do not use a temporary diet that restricts any macronutrients. These diets seem to be effective at first, but they are not a diet you can follow for the rest of your life.
- Indulge yourself a little every now and then! As long as you regularly eat healthy, give yourself permission to indulge in the things you love from time to time, such as an ice cream, a chocolate bar, or a glass of wine.
Warning
- See your doctor if you’re not sure you’re at a healthy weight. Your doctor will let you know if you need to lose weight or gain weight. [24] X Trusted Source National Health Service (UK) Go to Source
- Talk to your doctor if you find yourself thinking about food all the time. This is a sign that you are not eating enough. Tell your doctor if you start to obsess about your diet and food. [25] X Research Sources
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This article was co-written by Amy Chow. Amy Chow is a registered dietitian and founder of Chow Down Nutrition, a nutrition consulting firm for families and children based in British Cpumbia (BC), Canada. With over nine years of experience, Amy has a special interest in pediatric nutrition, food allergy management, and eating disorder treatment. Amy holds a bachelor’s degree in nutritional science from McGill University. She gained clinical experience through inpatient and outpatient eating disorder programs, as well as at British Cpumbia Children’s Hospital before starting her career. She has appeared on the shows Find BC Dietitians, Dietitians of Canada, Food Allergy Canada, Recovery Care Cplective, Parentpogy, Save on Foods, National Eating Disorder Information Center (NEDIC) and Joytv.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 43,011 times.
The overwhelming information on how to eat right can be overwhelming! You’ve probably heard all sorts of advice on what to eat and what to avoid, but there are some simple guidelines that can help you make the right choice. First, you need to make sure your diet includes healthy foods and drinks. Next, try to adjust your eating habits, such as cooking for yourself, reading food labels, and switching to healthy things. Also, timing meals and snacks helps.
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