Your eating habits begin at the store or in the pantry, as you choose which foods to eat. Nutritious food, low-fat cooking methods, portion control and snacks in moderation are all part of a healthy-eating plan. Treating yourself is an important motivator, but knowing when to say "when" is the key to keeping your indulgences within calorie boundaries. Fine-tune your eating habits for a lifetime of greater health and energy.
Nutritious Food Selection
Preparing a variety of foods from all of the food groups will bring you the widest range of vitamins, minerals, fatty acids, dietary fiber and other nutrients. The FDA recommends daily values of these essentials to support healthy body function and growth, which both adults and children need every day. Include a study of food labels in selecting your foods from the fruit, grain, vegetable, nut and seed, dairy, and meat and seafood groups to see which nutrients they contribute to your totals.
Eating Less Fat
Your grocery selections should also tend toward those with less fat, especially in meats, yogurt, milk and cheeses. To reduce your intake of cholesterol and saturated fat, the American Heart Association suggests substituting fish for meat twice a week, and using 1 percent or fat-free dairy products in recipes. Keep dishes healthy by baking, broiling, sauteing, poaching or grilling with little or no oil in place of butter or lard. Keep trans fat out of your diet by using soft, not stick, margarine and avoiding store-bought crackers and cooking
Balancing Calorie Intake and Expenditure
Health eating habits should result in your achieving and maintaining a healthy weight. The formula is simple: take in as many calories as you use up. You can do this by paying attention to meal portions, especially when you eat out. Americans tend to eat as much as they are served. Let your normal servings reflect AHA standards: 1 cup of salad greens; 1/2 cup of cut fruit and vegetables, 1/2 to 1 cup of pasta, cereal and rice; and 3 oz. of meat at one sitting.
Adjusting Your Diet as Needed
Suppose you work up a sweat and an appetite one day, and you eat more than your usual portion at one meal. Or, you indulge in birthday cake or another treat. Instead of taking a guilt trip, use healthy trade-offs to re-balance your diet. Eat smaller meals for a day, pile on the veggies or cut back on high-calorie spreads or condiments. Balancing calories will automatically balance your nutritional intake, if you continue to make healthy food choices.
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