Healthy Eating Habits
Developing poor eating habits is easy to do, so how do you start eating healthier? At Lacamas Medical Group in Camas, we have a few ideas to help you and your family make better choices that are easy to put into practice.
Easy Tips For Eating Better
- Start the day with a healthy breakfast. It refuels your body and gives you energy for the day.
- Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables every day.
- Eat slowly. It takes 20 minutes for your brain to register that you are full.
- Eat more whole grains (e.g., oats, brown rice, rye, crackers, whole-wheat pasta). Try to eat at least 3 ounces of whole grains every day.
- Drink plenty of fluids. Choose water, low-fat or nonfat milk and low calorie beverages.
- Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meal and snack plans.
- Bake, broil or grill foods to reduce fat.
- Rather than cooking with butter or vegetable oil, try healthier options like olive, canola or sunflower oil.
- Write down what you eat: how much, when and why. For example, what do you eat when you’re stressed out?
- Eat only at the kitchen table. Don’t drive, watch television or talk on the phone while you eat. This helps you focus on how much you are eating, which can prevent overeating.
- Set goals you can achieve. For example, aim for eating more vegetables and fewer high-calorie foods.
- Don’t “super size” your favorite drink – 32 oz. of regular soda has up to 400 calories! Choose water or a lower calorie drink instead.
- Eat only until you’re full and push the plate away. Don’t stuff yourself.
- Eat only when you’re hungry, not because you’re bored, tired or stressed. Use alternatives to emotional eating: take a walk, play a game, read a book, or call a friend.
Get Your Kids Involved
- Let kids help plan one meal each week and eat together as often as possible.
- Serve a variety of foods.
- Serve food in smaller portions. Do not demand or reward “a clean plate.” Let your child ask for more if he or she is still hungry.
- Snacks should provide nutrients and energy, which are essential for active, growing children.
- Children imitate their parents, so set a good example by making healthy food choices.
- Keep a variety of quick and healthy snacks in the house, such as fresh fruit, vegetables, whole-grain cereals, and crackers.