Eating healthy and being physically active should be part of your daily routine. Unfortunately most Americans consume too many calories and are not physically active on a daily basis. The Dietary Guidelines for Americans was first published in 1980 and is updated every five years as needed. The most recent recommendations were published in 2005. Its focus is on health promotion and risk reduction. It reinforces the recommendations from most dietitians.
Step 1
Eat a balanced diet.
Unless you have a specific medical condition that does not allow you to eat certain foods, it is never wise to eliminate complete food groups from your diet. For guidance you can follow the USDA food guide pyramid.
Step 2
Eat breakfast.
It is true what they say, breakfast is the most important meal of the day. If you start the day on empty how are you suppose to have the energy to be productive for the rest of the day? Food is your body's fuel; it needs fuel to work properly.
Step 3
Eat smaller more frequent meals.
Eating small meals throughout the day helps you avoid overeating. By eating smaller more frequent meals you are allowing your body to constantly work and be efficient. When you go too long in between meals, you are often so hungry that you overeat. Don't eat too fast, it takes your stomach approximately 20 minutes to realize that it is full, so slow down and enjoy your food.
Step 4
Learn portion control.
Anything in moderation can be incorporated in a healthy diet plan. One should try to limit the amount of saturated and trans fats, cholesterol, added sugar, salt and alcohol.
Step 5
It is always best to get nutrients from the actual food then from a synthetic source.
Supplements are exactly that, supplements. They should be used to fill a nutrient gap that is not being met through food. They are not meant to replace foods, they are meant to be used in conjunction with food.
Step 6
Incorporate physical activity as part of your daily routine.
The more active you are the more calories you will expend during the day. Little things like taking the stairs instead of the elevator can help you be more active throughout the day.
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