12 Tips To Start Eating Healthier (1)

By Carol Eustice, About.com Guide

Tip #1) Look at What You Eat Now

Write down what you eat for a few days to get a good picture of what you're taking in daily. By looking at what you eat and how much you're eating, you can figure out what adjustments you need to make.

It is suggested that people write down what they are feeling. Were you nervous, happy, or sad when you ate five slices of pizza in one sitting? The very nature of writing things down in a food diary can help people make healty changes. A food diary can keep your goals on track. Be honest. I you have to write down that actually ate nine cookies, you may only eat two instead.

Tip #2) Start With Small Changes

You don't have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. For example:

• If you want to eat more vegetables, try to add one more serving by sneaking it in. Add bits of broccoli to something you already eat like pizza or soup.
• If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup.

When you think about what you need to get more of, the other things tend to fall into place. For example, if you have some baby carrots with lunch or add a banana to your cereal in the morning, you're going to feel full longer. You won't need a food that's high in sugar or fat an hour later.

Also, look for healthier versions of what you like to eat.

• If you like luncheon meat sandwiches, try a reduced-fat version.
• If you like the convenience of frozen dinners, look for ones with lower sodium.
• If you love fast-food meals, try a salad as your side dish instead of french fries.

Pick one or two changes to start with. Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more. In six to 12 months, you'll find that you've made substantial changes.

 

Tip #3) Use the Nutrition Facts Label

To make smart food choices quickly and easily, compare the Nutrition Facts labels on products.

Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.
Keep saturated fat, trans fat, cholesterol, and sodium low, while keeping fiber, potassium, iron, calcium, and vitamins A and C high. Be sure to look at the serving size and the number of servings per package. The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.

The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the weight (grams, milligrams, or ounces) of each product.

Common Nutrient Content Claims, from USDA

• fat-free less than 0.5 grams of fat per serving
• low-fat 3 grams or less per serving
• light one-third fewer calories or half the fat of the "regular" version
• reduced when describing fat, sodium, or calorie content, the food must have at least 25 percent less of these nutrients than the "regular" version

Tip #4) Control Portion Sizes

Understanding the serving size on the Nutrition Facts label is important for controlling portions. Someone may have a large bottled drink, assuming it's one serving, but if you look at the label, it's actually two servings. And if you consume two servings of a product, you have to multiply all the numbers by two. When the servings go up, so do the calories, fat, sugar, and salt.

Other suggestions include, dishing out a smaller amount on your plate or using smaller plates. If you put more food in front of you, you'll eat it because it's there. According to the ADA, an average serving size of meat looks like a deck of cards. An average serving size of pasta or rice is about the size of a tennis ball. Here are some other ways to limit portions:

• Split a meal or dessert with a friend at a restaurant
• Get a doggie bag for half of your meal
• Get in the habit of having one helping
• Ask for salad dressing, butter, and sauces on the side so you can control how much you use

 

Tip #5) Control Calories and Get the Most Nutrients

You want to stay within your daily calorie needs, especially if you're trying to lose weight. You also want to get the most nutrients out of the calories, which means picking nutritionally rich foods. Children and adults should pay particular attention to getting adequate calcium, potassium, fiber, magnesium, and vitamins A, C, and E.

According to the Dietary Guidelines, there is room for what's known as a discretionary calorie allowance. This is for when people meet their recommended nutrient intake without using all their calories. Some dietary experts compare the "discretionary calorie allowance" idea to a household budget. You know you have to pay all the bills and then you can use the leftover money for other things. The discretionary calorie allowance gives you some flexibility to have foods and beverages with added fats and sugars, but you still want to make sure you're getting the nutrients you need.

Tip #6) Know Your Fats

Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K.
But fat also has nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you eat too much fat every day, you may get more calories than your body needs, and too many calories can contribute to weight gain.

Too much saturated fat, trans fat, and cholesterol in the diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart disease. People should lower all three, not just one or the other.

Saturated fat is found mainly in foods from animals. Major sources of saturated fats are:

• cheese
• beef
• milk

Trans fat results when manufacturers add hydrogen to vegetable oil to increase the food's shelf life and flavor. Trans fat can be found in:

• vegetable shortenings
• some margarines
• crackers
• cookies
• other snack foods

Cholesterol is a fat-like substance in foods from animal sources such as:

• meat
• poultry
• egg yolks
• milk and milk products

Most of your fats should come from polyunsaturated and monounsaturated fatty acids, such as those that occur in:

• fish
• nuts
• soybeans
• corn oil
• canola oil
• olive oil
• other vegetable oils

This type of fat does not raise the risk of heart disease and may be beneficial when consumed in moderation.