We have already discussed the type of food we should be eating and in what portions, I wanted here to look more at how we eat and the times we eat, in fact looking at our eating habits in general and how we can improve them.
We should all have had it hammered home to us over the past few years that skipping breakfast is bad. It is the essential start to the day, in European cultures there is alot more focus on it than we have in the UK. Eating cereal on the run or a slice of toast in the car equates to a bad habit.
Bad eating habits are hard to change, one way to do this is keep a food journal for a week. Note down not just what you ate but why and how you were feeling or doing at the time of eating e.g. being bored so getting a snack from vending machine. At the end of the week review the journal and identify the good and bad eating habits and the ones you want to change.
To help you on your way I have listed a few healthy eating habits:-
Try eating whole grains with fresh fruit, include some honey and yoghurt and you have a sustaining but healthy breakfast.
Eating small frequent meals is much better for you than heavy duty ones. This way is less taxing on your digestive system. Recipes like these can help.
Snack between meals to stop you feeling starved and then over eating at your next meal, and no I don’t mean a bar of chocolate, fruit or nuts are the healthier option.
Drink water before a meal or a small bowl of soup to again curb excessive intake at the meal. Drinking plenty of water also has the added effect of helping to flush toxins from your body.
Savor your food, no joking, enjoy it, chew it thoroughly don’t bolt, this again is so bad for your digestive system.
For a cheaper and healthy way to obtain protein try using beans, legumes, grains and sprouts. Try buckwheat, millet and barley.
Buy fish, wild preferably, or chicken as a lighter protein source to red meat.
To create healthy harmony in your meal try combining more vegetables and grains to your protein (remember the plate plan) Look to using fruit or vegetables that have strong colours,,eg orange carrots.
Use a smaller plate and cultivate smaller potions.
Use sea salt which is a far healthier option than normal salt which increases fluid retention and blood pressure.
Eliminate processed foods as much as you can, going for the organic to avoid chemical exposure and foods that have been changed that your body finds difficult to cope with. Especially avoid processed sugars.
Eat at least one meal a day with your family to encourage their eating habits and try and maintain a positive approach. There are no failures just pauses – like for that odd bar of chocolate.
If any of these points hit home with you take some time out and make a realistic plan to assist you, one that you will be able to maintain, keep your eye on long term goals. We are not talking about diets here but long term good eating habits.