Ten tips to Healthier Eating Habits

Healthy eating habits lead to long term health and well being.  The answer to poor health, excess body weight and poor physical condition lies in a healthy diet. Bad eating habits are hard to break -- but it can be done. Healthy eating habits are the answer.

Everyone knows diets do not work and if they do, they are only a short term fix. Quite simply, almost no-one can stick to a diet because diets are out of sync with their normal eating habits and patterns. It is tough to break long-term eating habits because they are inter-connected to so many other patterns and habits.

You have physical habits of when and how much to eat, mental habits telling you to eat what you have always eaten and what you like and dislike, and emotional habits that trigger desires for certain foods for specific emotional states. So, in essence, you have to break physical habits, emotional habits and mental habits to change your diet. The only real long term answer is to adopt healthy eating habits and habits take repeated efforts to stick. Healthy eating needs to become a way of life.


The thing to remember is that it takes 21 days of practice for a habit to stick. Pick one or two of these practices at a time and do them every day for 21 days until you can do them with minimal or no effort then try another one or two. With a little effort, in no time at all, you will be feeling and living healthier!

Here are some Healthy Eating Habits you can adopt for Optimal Health and Well Being:
1. Eat balanced meals
Eat a little lean protein, nutrient-rich whole grains, fruits and vegetables (good carbohydrates) and non-saturated fats (olive oil, nuts, avocadoes) at every meal. The protein will build and repair muscle; the carbohydrates replenish energy stores without elevating blood sugar; and healthy fats assure your body that there's more fuel coming in, giving it the thumbs up to burn stored fat.
2. Eat breakfast every day
Don't skip breakfast, it really is the most important meal of the day and it will jump start your metabolism giving you the energy you need to power through the day. Researchers at Harvard University found that those who ate breakfast every day were 44 per cent less likely to be overweight. I can attest to that because I have eaten a large breakfast all my life and my weight has barely fluctuated.
3. Drink water
Plenty of water will help you lose weight because it flushes out the waste products your body makes when it breaks down fat for energy or processes protein. You will also find you have more energy when you are fully hydrated.
4. Eat more fiber
High-fiber foods make you feel fuller, take longer to digest and cause a slow, gradual rise in blood sugar along with keeping your gastro intestinal tract clear. Choose whole fruit over juice, whole-grain bread instead of white, high-fiber cereal or oatmeal instead of refined sugary cereal, and eat plenty of fruits and vegetables which not only have fiber but many nutrients and phytochemicals for optimal health.
5. Control your portions
Over the years, our perception of what constitutes a normal size meal has grown considerably and as a result so have our waistlines. Your meal portions should leave you satisfied, but not feeling stuffed. Chewing your food until it is completely broken down will not only aid in digestion and save you indigestion but help your body feel full before you eat too much. Your body takes 20 minutes to tell your brain that it is full, so eat slowly.
6. Don't skip meals
Waiting more than four or five hours between meals causes your blood sugar to bottom out, leaving you weak, irritable and tired and you will tend to overeat or eat fast food which is unhealthy. Try to eat three balanced meals and two snacks per day.
7. Nourish your brain
Feed it with a steady supply of the right nutrients throughout the day. The brain needs a continuous supply of glucose to fuel it. Glucose, vitamins B, C, E, and iron, have all been shown to positively affect our memory, attentiveness, ability to react and respond. Eat foods high in omega-3 fatty acids such as salmon, flaxseed oil, and omega-3 eggs. Try raisins and prunes, which are loaded with antioxidants, for snacks.
8. Eat at home more often
When you eat at home, you have control over what you are eating and can choose less processed or non-processed healthy low-fat meals. Huge portions high in fat and calories make it hard to eat healthy when dining out. When you do eat out, avoid fast food, fried foods, heavy sauces and dressings, and skip the mega-calorie desserts.
9. Boost your immune system naturally
Vitamin C from citrus fruits and foods rich in omega-3 fatty acids will help build a strong immune system. Omega-3 eggs are an rasy way to increase fatty acids as they are easy to digest, quick and easy to cook. To keep fat content lower, use a combination of whole eggs and egg whites. Fish oil capsules are also great and easy to obtain.
10. Learn about the nutritional content of the foods you eat
If you have to eat processed foods always read the labels. Learning about what's in the foods you eat will help you make decisions on choosing the right foods and how much to eat. Reading food labels, food guides and online sites are all resources for building your knowledge.

The great thing about habits is, we do not have to think about them or expend extra energy on them.  They are like a computer program that runs in the background.  So, it is very worth the extra effort to adopt lifelong healthy eating habits now so you can enjoy optimal health and well being in the future which is a major component of true happiness.