Learning how to eat a healthy diet can be one of the most challenging and confusing parts of managing your health. Fad diets that promise overnight changes overwhelm consumers yet rake in billions of dollars a year. Fortunately, eating a healthy diet is easier than you think if you have a plan that includes guidelines for what, how much and when to eat.
What to Eat
Eating a balanced, healthy diet can often be confusing, but the experts have made it easy for you. The U.S. Food and Drug Administration recommends its food pyramid as a simple way to make healthy choices from a wide variety of food sources. It breaks all foods down into six categories: grains, vegetables, fruits, milk, meats and beans, and oils. Get suggestions on the number of servings of each category and the best foods that fit into that category from its website (see References).
If you're away from home and can't get to a computer, try the Create Your Plate Diet from the American Diabetes Association. Divide a dinner plate into halves. Divide one of the halves into two more halves; you should have one large area and two smaller areas. Fill the largest section with non-starchy vegetables like spinach, carrots, green beans or lettuce. Fill one of the smaller areas with starchy foods like whole grain breads, rice, pasta or potatoes. Fill the remaining smaller area with meat or meat substitutes like chicken, turkey, tuna, eggs or low-fat cheese.
How Much to Eat
Eat enough food to satisfy yourself but not so much that you feel full. The stomach takes up to 20 minutes to signal the brain that you've had enough to eat. Anything you eat after that time is excess calories. Learn to eat slowly and keep your portions moderate. Most adult men and women can survive comfortably on 2,000 calories a day. Active men can eat a little more; women should eat a little less. Choose foods that are high in fiber and nutrient dense. Stay away from fast food that's loaded in calories but leaves you wanting more. Use the food pyramid or Create Your Plate methods to make healthier choices that will fill you up.
When to Eat
Avoid fad diets or skipping meals that can cause radical spikes or drops in your blood glucose levels. As a general rule, the body likes a constant source of smaller, more manageable sized meals instead of long periods without food. Be sure to start each day with a moderately sized breakfast. Avoid skipping lunch and eating large dinners that are loaded with calories. If time is tight, try eating five or six smaller meals throughout the day instead of one big meal late in the day. Always give your body time to digest your last meal before turning in for the evening.
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