HOW TO EAT HEALTHY

HOW TO EAT HEALTHY



1  Determine how many calories your body needs to function each day.

This number can vary widely, depending upon your metabolism and how physically active you are. If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around 2000 calories for men, and 1500 calories for women. Your body mass also plays a part in this: More calories are suitable for naturally bigger people, and fewer calories for smaller people. If you're the kind of person who can eat without putting on a pound, or you're physically active, you may want to increase your daily caloric intake by 1000-2000 calories, a little less for women. Also consider that the more muscle mass you have, the more calories you need to function. The bad fats are saturated and trans fat. Someone on a 2000 calorie diet should consume fewer than 20 grams of saturated fat a day, and trans fat can and should be avoided all together. The good fats are poly- and monounsaturated fats, which you should eat about 30% of your calories in.




2   Don't fear fatty foods.

     You need to consume fat from foods for your body to function correctly. However, it's important to choose the right kinds of fats: Most animal fats and some vegetable oils are high in the kind of fats that raise your LDL cholesterol levels; the bad cholesterol. Contrary to popular belief, eating cholesterol doesn't necessarily raise the amount of cholesterol in your body. If you give your body the right tools, it will flush excess cholesterol from your body. Those tools are monounsaturated fatty acids, which you should try to consume regularly. These are the good fats, and they help lower the bad cholesterol in your body by raising the good cholesterol. Foods that are high in monounsaturated fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease. Consider sautéing vegetables in small amounts of olive oil, and grabbing a hand-full of mixed nuts for a snack instead of a candy bar. There are also various supplements that contain these good fats that you can 

3  Eat plenty of the right carbohydrates.

You need to eat foods high in carbs since they are your body's main source of energy. The trick is to choose the right carbs. Simple carbs like sugar and processed flour are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin to combat the overload. Not only is the excess insulin bad on your heart, but it encourages weight gain. Insulin is the main hormone in your body responsible for fat storage. Eat plenty of carbs, but eat carbs that are slowly digested by the body like whole grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These kinds of food not only contain complex carbs that are slowly digested by the body, but are usually higher in vitamins and other nutrients that are beneficial to the body and they are higher in fiber which keeps your digestive system running smoothly.


4Eat larger meals early in the day.
Your metabolism slows down towards the end of the evening and is less efficient at digesting foods. That means more of the energy stored in the food will be stored as fat and your body won't absorb as many nutrients from the meal. Many American families tend to have their big meal at dinner time. The problem with this is your day is basically over, and your body's need for energy isn't as great as it is early in the day. This large meal, late in the day, can also make you feel tired, and who wants to feel too tired to have fun now that the workday is over? Try eating a medium-sized meal for breakfast, a large meal for lunch, and a small meal for dinner. Better yet, try eating 4-6 small meals over the course of your day. That keeps your body fueled for the whole day without dumping a large amount of food into your stomach, which your body might have a hard time digesting.


5Don't skip breakfast!
Many people do because they don't feel they need to eat breakfast, or they just don't feel hungry first thing in the morning. Research shows that people who skip breakfast are usually fatter than those who eat a well balanced breakfast. Although you might not feel hungry first thing in the morning, if you skip breakfast you will feel extra hungry come lunch time, making you more prone to overeating for your afternoon meal. In addition, skipping breakfast makes your body think that you are starving. After all, by lunch time, you may not have eaten in almost eighteen hours. For the rest of the day after you skip breakfast, your body will store up most of the energy you get from food, instead of allowing you to burn it, in anticipation of food scarcity. Not only will this cause you to be tired during the day when your body isn't using the food that you ate, but the extra energy stored up will result in weight gain.


6Make eating fun.
Avoiding simple carbs and fatty foods doesn't need to be boring. Have fun not only with the food, but with the meal. Eating with family and friends makes the meal more satisfying than eating in front of the TV or in the car on the way home from work. You will also eat more slowly when enjoying your meal, which gives your body time to feel full before you burst a button; your brain needs about 20 minutes to get the signal that you are satisfied (To be More precise: It is a region in the brain called the hypothalamus) , if you eat too fast you will overeat, your stomach will get bloated and you will still feel hungry. There are also more creative cooking resources available to us than ever before. You can find great tasting recipes in magazines, books, and right here on the Internet. Eating baked fish three or four times a week can get boring, so do a little recipe hunting to find more exciting ways to prepare your meals

.

7    Buy non-fat or reduced fat foods.

This is not done to avoid getting fat - because eating fat will not make you fat - and it's not about eating fewer calories. It's about control. Control what kinds of fats you put in your body. For instance, olive oil has many health benefits, so buy non-fat or reduced fat salad dressing and add a table spoon of olive oil to the jar. You'll have a salad dressing that tastes great, and is also better for your health. So buy the non-fat foods so you can replace the missing fat with "good" fats. Remember, you do need to eat a moderate amount of fat each day. Fat is something that can be very deceiving. For example, if you're trying to lose weight, you're going to look for food with low fat content. However,there are some foods that have good fats. These fats are monounsaturated fat and polyunsaturated fat. These fats add calories from fat, and so does trans fat and saturated fat, so they combine, which can be confusing. It's important to look at the saturated and trans fat content. If you see 20 calories from fat on the label, but 0g of trans fat and saturated fat, that means that there is polyunsaturated fat and/or monounsaturated fat. Polyunsaturated and monounsaturated fat are good for you. They protect your heart and increase 'good' cholesterol. It's good to have enough good fats, but all good things have to come to an end. Also make sure to keep in mind that sometimes it can read 0g of trans fats on the label, but can still have trans fats. Take a look at the ingredients list; if it says, "partially hydrogenated" anything, that means it contains trans fat.

8  Give yourself a cheat meal.

Cheating doesn't mean pigging out on all the wrong foods once a week, it means enjoying a food you really love once a week. Have a couple slices of greasy pizza on Sundays, or a big slice of double chocolate cake on Saturdays. This cheat meal will help you stick to the change in diet, and in some ways it's actually good for your body. Special occasions, such as birthdays in the family, count as cheat meals.

9   Give up alcohol.

The negatives of alcohol outweigh the positives. Don't be fooled by advertisers' claims that a glass of wine is healthy for the body. You can get all the benefits of wine without any of the negatives, from "grape seed extract". Even drinking a glass of 100% grape juice gives you more benefits than a glass of wine. (Although, both juice and alcohol contain excess sugar.) If you are serious about optimal health, you need to give up alcohol.

10Avoid fatty snacks.

If you feel tempted to eat fatty snacks like chips, once you start eating the bag, it's going to be easy to give in. Do not buy them in the first place, and don't start eating it if others are serving it to you, and you'll soon forget about those chips in the store and concentrate on other things.

11      Every once in a while, especially after eating foods high in cholesterol and saturated fats, go all vegetarian for a few meals. Try eating rice and black bean salads, then fruits and vegetables. For desert, eat some yogurt with fruit in it, or a high fiber cereal with fruit in it, then take a baby aspirin before bed, then get up early and take a 30 minute brisk walk for a good artery flush

.

12  Acquire the habit of eating slowly.

It will satisfy you with fewer calories and will prevent overeating and obesity with all its consequences.

13   Reduce sugar.

Check the label on food for the amount of sugar it contains. If it's not a raw food and has more than 5 grams of sugar in a serving, don't eat it. Refined sugar has little to no benefit for your body. When you crave something sweet, reach for a piece of fresh fruit, your body will thank you for it.

14

Drink plenty of water.

It makes you feel more alive and energized, does wonders for you skin and makes you feel fuller so you end up eating less! Cutting out soda and replacing it with water will do wonders for your weight loss.