How to Start Eating Healthy?

PowerPoint PresentationOverview
The term “clean eating” has become very popular in the health community.
It’s a diet pattern that focuses on fresh, whole foods. This lifestyle can be easy and enjoyable as long as
you follow a few general guidelines.
Here are some simple tips to start eating clean.
Save the cake for your birthday
While celebrating birthdays, anniversaries, holidays,
and other milestones is healthy, using them as an
excuse for eating sugar and carbs is not. If you’re
trying to cut back on sweets, redefine what a
special occasion means to you—every day is going
to be someone’s birthday, right? Enjoy the cake
when it’s special. If you’re eating out, ask for a bowl
of berries instead of a dessert menu.
Beware of “anchor orders” at
restaurants
else more license to indulge; a sensible salad puts
pressure on everyone to pick similarly healthy
dishes. Avoid this psychological trap by deciding on
something nutritious before others start
announcing their choices. Also interesting: The more
people you eat with, the more food you eat. One
companion will up your intake by 35 percent; more
than four will boost it by a whopping 75 percent.
Stop buying junk food “for friends.”
A food is not healthy enough for me, but still okay
to give to loved ones or friends.” Most of us want
to eat healthy options and assume (often
incorrectly) that others prefer junkier snacks.
Change this trend by serving nutritionally sound
choices to your guests or at a potluck.
Try “product placement” strategies
are shelved at eye level. Use this science in your
own home by keeping splurge foods out of sight in
your fridge, freezer, and pantry. “Foods sitting on
tables and counters are even more critical for
improving your choices
Research shows women eat about 10 percent more
and men 29 percent more when they eat out of
large shared plates instead from a pre-served
portion. Large serving plates moving around the
table create peer pressure. Everyone feels obligated
to take a sample of each item to avoid offending the
chef. Having the additional food close by on the
table also makes it easy to reach mindlessly for
seconds (or thirds). A better idea: Leave platters in
the kitchen and let people serve themselves before
they sit down.
We eat more than we intend to when we eat
mindlessly; a Harvard study found that people
consume an extra 167 calories per hour when they
eat while watching TV. Guard against these instincts
by grabbing a handful-sized portion of your favorite
munchies to bring to the couch, or to your desk,
instead of the entire bag or box. This ensures you
won’t get so engrossed in what you’re doing that
you forget to stop eating.
Make every meal last at least 20 minutes
The hormones in your digestive system need about 20 minutes
to cue to your brain that you’re full, so if you shovel in your
meal in 10 minutes, you could wind up overeating. Eating too
rapidly can raise your risk of obesity, diabetes, and heartburn.
Chew your food properly and take time to chat with your
family and friends between bites; it should take you at least 20
minutes.
Vegetables and fruits are undeniably healthy.
They’re loaded with fiber, vitamins, minerals, and
plant compounds that help fight inflammation and
protect your cells from damage. In fact, many large observational studies link high
fruit and vegetable intake to a reduced risk of
illnesses like cancer and heart disease.
Limit processed foods
eating lifestyle, as they’ve been modified from their
natural state.
and nutrients but gained sugar, chemicals, or other
ingredients. What’s more, processed foods have
been linked to inflammation and an increased risk
of heart disease. Even if unhealthy ingredients aren’t added to these
goods, they still lack many of the benefits provided
by whole foods.
Vegetable oils and margarines don’t meet the criteria
for clean eating.
extraction, making them highly processed.
Some oils also contain high levels of the omega-6 fat
linoleic acid. Studies in animals and isolated cells
suggest that it increases inflammation, potentially
raising your risk of weight gain and heart disease. While artificial trans fats have been banned in the
United States and other countries, some margarines
and spreads may still contain small amounts
Limit alcohol consumption
fruits, or vegetables and allowing the mixture to
ferment.
particularly wine — may boost your heart health. However, frequent alcohol consumption has been
shown to promote inflammation and may contribute
to a number of health problems, such as liver disease,
digestive disorders and excess belly fat
Substitute vegetables in recipes
grains with veggies in recipes.
For example, cauliflower can be chopped finely to
mimic rice, mashed like potatoes, or used in pizza
crust.
replacement for pasta because it separates into
long, thin strands after cooking. Zucchini makes
great noodles as well.
Avoid packaged snack foods
you’re trying to eat clean.
Crackers, granola bars, muffins, and similar snack
foods typically contain refined grains, sugar,
vegetable oils, and other unhealthy ingredients.
These processed foods provide little nutritional
value.
snacks on hand.
Water is the healthiest and most natural
beverage you can drink.
definition, it’s the cleanest beverage you can
drink.
you achieve a healthy weight.
Choose food from ethically raised
animals
ethically raised animals.
hormones like estrogen and testosterone to
maximize growth.
Keep healthy food readily available
When you get hungry, you’re more likely to eat the
first thing you see on the counter or in the
cupboard. Keep healthy food in easily accessible and
visible places in your home and workplace. Put
some fruits in a basket and place it on the kitchen
counter, store healthy snacks at eye level in your
pantry and stock up your fridge with small batches
of cooked whole grains and fresh fruits and
vegetables. At work, store quick bites like almonds,
pistachios and dried berries in a jar and place it on
your desk or in its top drawer.
Eat more fish
eating fish (particularly fatty fish like salmon and
mackerel) at least twice a week. Loaded with
omega-3 fatty acids, this superfood improves brain
and heart health and may reduce the risk of
diseases like Alzheimer’s, dementia and diabetes.
Eat in smaller plates
Science says that eating on a large plate tricks your
brain into thinking that you haven’t eaten enough.
Eat on a smaller plate to feel full quicker and avoid
overeating. Moreover, the color of your plate could
impact your food intake as well. According to a
study conducted by Cornell University, people eat
less when there is a higher color contrast between
the plate and the food. If the color contrast
between the two is lower, we tend to eat more.
Add more probiotic foods to your diet
Consume probiotic foods “like Kefir to improve
healthy gut bacteria which is responsible for
digestion, extraction of nutrients from food and
building the immune system,” says the nutrition
expert. Probiotic foods like yogurt, apple cider
vinegar and soft cheeses are also gut-friendly.
Eat less salt
develop heart disease or have a stroke.
Even if you do not add salt to your food, you may
still be eating too much.
About three-quarters of the salt you eat is already
in the food when you buy it, such as breakfast
cereals, soups, breads and sauces.
Use food labels to help you cut down. More than
1.5g of salt per 100g means the food is high in salt.
Practice portion control
serving sizes of foods throughout the day.
Eating incorrect portion sizes can negatively
impact weight, metabolism, hormone balance, and
energy, Miller says.
about what you are eating and how much, Miller
says. Understanding serving sizes can also help you
structure a healthy plate consisting of half fruit and
vegetables, a quarter protein-rich food, and a
quarter whole grains.
Eating a nutritious diet can decrease your risk of several chronic conditions, like
diabetes, heart disease, and cancer. To create a healthy eating plan, aim to fill your plate with ½ fruits and
vegetables, ¼ protein, ¼ grains, and limit your intake of heavily processed foods or foods high in saturated