A healthy diet considers the five main food groups: protein, carbohydrates, fats, fruits, and vegetables. Your Daily American Dressing Table tells you how many servings you should be eating in each of the groups each day. If you are not filling half of your plate with vegetables and protein, consider adjusting your diet. For example, if you are eating a serving of pasta or rice per day, instead of eating a salad with grilled chicken, include a side of vegetables with a little bit of protein. If you are eating a big lunch or dinner, it might be time to increase your fruit and vegetable intake.
A common misconception about healthy eating is to disregard sodium. Your body needs sodium, but it needs to know where the sodium comes from. Most of your sodium comes from the foods you eat, so choose low-sodium foods. If you enjoy salty food, try having a salt substitute at mealtime. If you need to use more salt than you normally would consider increasing the salt in your dish. You can always add the salt to your dish later.
A healthy eating habit includes eating meals slowly, at regular intervals, and in good portions. Snacking should be kept to a minimum, especially when you have just eaten a large meal. You do not want to feel stuffed between meals. Also, it's better to spread out your food as evenly as possible between meals, to keep your stomach feeling satisfied.
It is also important to watch your salt intake. The American Heart Association recommends limiting the amount of salt you intake to two grams of salt per day for women and one gram for men. Those with type 2 diabetes should discuss their salt intake with their doctor first. For those without type 2 diabetes or hypoglycemia, a healthy weight loss diet will most likely include a reduction of sodium.
Eating healthy often means being physically active every day. This type of physical activity helps you lose weight because it increases your metabolism. When your metabolism rate is high, your body uses up more calories than it does when your metabolism rate is low. The recommended amount of physical activity is about thirty minutes, five days a week, for an equivalent amount of time to lose weight.
Most dietitians advise that dieters who eat fewer calories than they burn should consider purchasing a calculator that breaks down the number of calories they are consuming for a particular day. By figuring out how many calories you are consuming, you can better cut down on your caloric intake and possibly your fat consumption. It is also helpful to choose the foods you eat more often. Some experts suggest choosing fruits and vegetables over meats, carbohydrates, and fats. There are many websites on the internet that provide easy ways to create meal plans or meal replacement drinks that will help you reduce your calories and fat intake.
Finally, it is important to cut back on alcoholic beverages. Alcohol has been linked to high blood pressure, heart disease, stroke, and cancer. While drinking occasionally may not be a big deal, drinking excessively can lead to unhealthy drinking habits. Experts recommend that you limit the amount of alcohol you drink to no more than one drink per day. If you drink alcohol on a regular basis, you may want to make a conscious effort to stop drinking as soon as possible.
