Day 15 - of 30 Days to a Simplier Life

Simple Steps to Healthier Eating

Since it is January and most people begin to make new goals toward their eating habits and exercise habits I decided I most write a few posts about food and exercise. Most of this will be basic information but it's good to be reminded of the things we forgot during the holidays as we all, or at least I did, ate way too much sugar, process foods, food in general and didn't exercise.

So I'm probably doing this more for me than anyone:

Never Skip Breakfast - This is the most important meal of the day, try to put some whole grain in it, maybe some protein and some fresh fruit.

Order Smaller Portions - Try to order small portions when going out. A lot of places now have a lite or half serving on the menu. Not only is it better for you but it will cost less too. There are alot of ways you can find out nutrition information about your favorite meal, you may never eat it again once you do. This is a great site that list a lot of restaurants: http://www.calorieking.com/

There is also a great iPhone or iPod Touch app called "Eat this , not That" that give all the information you need about food.

Space out Your Meals - Its very important to eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in over-eating. Have at least 4-5 meals a day and divide your calorie intake between them. You have to plan this out. I always have a snack bar or piece of fruit with me in my purse, if you work outside the home make a plan on what you need to take with you to keep yourself form either not eating or eating the wrong foods.

Enjoy Your Food - Sounds silly, but this is really important. Science has proved that it takes at least 20 minutes for the brain to register that you have eaten enough and it sends out "I am full" messages. So before eating another serving or that piece of bread wait about 20 min.

Choose Broiled or Grilled over Fried - This option cuts out so much fat and calories with just a little compromise on the taste. Most grilled items are so good that you will not even notice the difference.

Choose Lean Meat and Green Salads - Salads are healthy, but they can become high-calorie because of the dressings and other additions. Load your plate with fresh fruits and vegetables, or healthy lean meats like turkey or chicken. Choose low-fat or fat-free dressings and limit cheese, eggs and croutons. I always order my salads with dressing on the side.

Beware of Sauces and Condiments - You'd be surprised at how many calories are loaded in mayonnaise, ketchup, mustard, sauces and condiments, and they have a very high sodium content!. Avoid these or go for lighter options when possible. You can always ask for it on the side or like at Subway tell them to put light or half of the amount.

Choose Lighter Desserts - It's perfectly ok to celebrate an occasion with chocolate and cheesecake, but for most of your sweet-tooth cravings, settle for fresh fruits drizzled with honey or light whip cream. I really like kettle corn and if you get the low fat kind it is a great snack at night. Also, I have seen my niece Chayil mention the little Jello cups and some whipped cream on it - that is a great way to satisfy your sweet tooth.

Switch to Olive Oil - Even when you are sauteing your veggies, use olive oil or canola oil instead of regular vegetable oil. Use nonstick cookware or cooking sprays to eliminate the need for oil or butter.

Eat a Variety of Foods - The last, but not the least, its important that you include different types of nutrient-rich food in your meals. Your daily food selection should include bread and other whole-grain products, fruits, vegetables, dairy products, meat, poultry, fish and other protein foods. Also fill up on fiber as that helps control your cravings. Try to incorporate all the colors: reds, orange, deep green....