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Healthy Food For Living Biography

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Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

Harvard Healthy Eating Plate

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy Eating

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Shop the perimeter of the grocery storeFruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Wheat germ is the part of the grain that's responsible for the development and growth of the new plant sprout. Although only a small part, the germ contains many nutrients. It's an excellent source of thiamin and a good source of folate, magnesium, phosphorus and zinc. The germ also contains protein, fiber and some fat. Try sprinkling some on your hot or cold cereal.

It's a snap to incorporate these 10 health foods into a healthy diet. This example of a healthy dinner includes three of the 10 — broccoli, salmon and sweet potatoes.

Do you feel hungry all the time? Always searching for another snack? Try adding more protein to your diet! This super satisfying macro-nutrient will help you feel full for hours.

Whether you’re fueling up for the day ahead or taking a mid-day snack break to ward off those afternoon munchies, high-protein snacks are the best way to keep you going. Snacks with protein give you longer-lasting energy than carb-heavy options, like humongous bagels and muffins, which leave you ravenous just a short while later.

Here are 10 protein-packed (and portable!) snacks that make it easy to stay satisfied.

Mixed nuts

Mixed nuts are a very convenient way to get some protein (and healthy fats). Read up on the best and worst nuts, then try adding dried fruit and seeds for a delicious, homemade trail mix.

Hard-boiled eggs

Eggs are an inexpensive and nutritious way to fuel up when you’re famished. Boil a half dozen at the beginning of the week for easy on-the-go snacking.

Edamame with sea salt

One cup of edamame pods has about 7 grams of protein. Sprinkle on a little sea salt on them to satisfy a salt craving!

Beef or turkey jerky

Beef and turkey jerky are super travel-friendly and guaranteed to keep you satisfied. Just make sure the one you pick isn’t too high in sodium. One of my favorite all-natural brands is KRAVE Jerky.

Greek yogurt with high-fiber cereal

The combination of protein-packed Greek yogurt and high-fiber cereal is both delicious and filling. The two together will ward off hunger pangs for hours.

Turkey and cheese roll-ups

Smear a wedge of spreadable cheese on a few slices of turkey and roll it up. Just like that you have a deliciously satisfying snack.

Salt & vinegar roasted chickpeas

Beans are a great way to add both protein and fiber to your diet and chickpeas are easy to use. These salt & vinegar roasted chickpeas are to die for and are easily transportable for on-the-go snacking.

Protein smoothie

This delicious Power Berry Smoothie has 9 gram of protein and is loaded with antioxidants. Whip it up before heading out the door.

Cottage cheese and fruit

Cottage cheese is loaded with protein, so even just a small portion will fill you up. Try it with fresh berries or pineapple chunks.

Peanut butter and banana sandwich

Nut butters are my go-to when it comes to portable and filling snacks. I love to spread them on two slices of bread with banana slices.