Eating healthy doesn’t have to be hard and it doesn’t have to be a chore. Here are some simple tips that are the foundation of any healthy eating plan. (A more in depth discussion of each tip can be read by clicking the “Read More…” links as they are posted.)
Tip #1: Eat 3 healthy, well-rounded meals per day
Eating at regular intervals throughout the day is the healthiest way of fueling your body. It helps your metabolism firing properly and it helps curb your hunger pangs so you don’t show up to a meal ravenous, causing you to overeat.
Tip #2: Eat portion sizes at each meal that are moderate and satisfying
Today’s “Supersize Me” culture offers us WAY to much food at each meal. Keep your serving sizes small. If you still feel hungry after finishing them, wait a few minutes. If you still feel hungry after 10 minutes, then go get some more. But sometimes it takes a few minutes for you to feel full.
Tip #3: Know the appropriate number of calories you should eat per day
The amount of calories per day you need to be healthy depends on a lot of different factors including your age, your body size and your health goals. You can enter in your information to find out your calorie goal at www.MayoClinic.com, www.DailyBurn.com or www.Livestrong.com
Tip #4: Take nutritional supplements daily
Even if you ate all organic meats, fruits and vegetables, in the right amounts, right proportions and the right times, you would still need to take a supplement for your body to get all of the nutrients it needs to be healthy. I will cover supplementation in later articles, but for now make sure you are taking, at the very least, a high-quality multivitamin, Omega 3 fish oils and Vitamin D3 every day.
Tip #5: Drink at least 64 ounces of water every day
Your body can go weeks without food, you can only go days without water. And while most of us get water on a daily basis through the foods we eat (the moisture in the fruits and vegetables and even the meat we eat), the fact is that most of us are chronically dehydrated. Start with one extra glass of water today and slowly build up to where you’re drinking at least 8 glasses a day.
Tip #6: Eat at least 6-8 servings of fresh fruits and vegetable every day
It take a lot more than just one apple a day to keep the doctor away. Eat lots of fresh, brightly colored, tasty fruits and vegetables each and every day to give your body the nutrients and fiber it needs.
Tip #7: Eat only natural foods (without artificial sweeteners or preservatives)
The chemical additives in processed foods might make it look prettier and last longer, but they are toxic to your body. Synthetic chemicals don’t belong in our food and don’t belong in our body.
Tip #8: Limit the amounts of refined sugar in your weekly diet
Refined white sugar acts as a neuroexcitotoxin in your brain. Sugar is a stimulant and it becomes very addictive. If you have a sweet tooth, try using Sugar in the Raw instead or better yet, Stevia, to sweeten things up for you.
Tip #9: Limit your caffeine intake and alcohol consumption to moderate amounts
If you are caffeine sensitive or have problems with alcohol, obviously, these are not for you. But caffeine and alcohol can be enjoyed healthily as long as you don’t over do it.
Tip #10: Don’t snack excessively or unnecessarily at any time during the day
Snacking can be used in between meals to keep your metabolism going in a healthy way. But stick to healthy foods and do not eat too much of a snack and do not snack just because you’re bored (a major source of excess calories comes from emotional eating).
Pick a few of these simple guidelines to implement into your eating habits and then add a few more later on. You’ll be happy you did (and healthier too!).
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*Adapted from the Being Well Lifestyles Home Study Course by Dr. Jay Warren.
Drawing on over two decades of experience as a hands-on holistic practitioner, Dr. Jay Warren is a primary healthcare provider and licensed chiropractor in the San Diego area. He has spent tens of thousands of clinical hours helping his patients achieve their optimal health potential through holistic approaches bolstered by years of personal experimentation, education and research. Dr. Jay creates customized plans integrating exercise, nutrition and stress management strategies to overcome a myriad of health maladies. For more information, call 619-239-0053, email Info@BeingWellLifestyles.com or visit www.BeingWellLifestyles.com.
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