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Healthy Eating Tips & Advice

Healthy eating is essential to losing and managing your weight. Below you'll find some helpful health eating tips to help keep your diet on track! If you have a healthy eating tip please submit it at the bottom of the page!

7 Healthy Eating Tips:

Make diet changes gradually

Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

Eat regular meals, never skip!

Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

Have at least two different pieces of fruit daily.

Try to have a couple of serves daily. If you have more than this - that's good. Whole fruit (whether fresh, canned or dried) is preferable to juice because it is higher in fibre and nutrients; it tends to be more filling and has less of an impact on blood sugar levels (which is desirable especially if you have diabetes). However, it is better to have some fruit juice than no fruit at all - 2 small glasses of 100% pure juice daily is fine. Fruit juice drinks/cordials are not counted as a fruit serve.

Include several varied lean red meat meals per week.

Around 3 serves a week is fine, however, having more than this weekly frequency has not been conclusively associated with any adverse health effects. HEC nutrition experts recommend 3 serves a week so that you leave space in your diet for other meats and meat alternatives and also on the grounds of environmental sustainability.

Having less may increase your risk of having an inadequate intake of iron and zinc, especially if you do not eat nuts, legumes, eggs, fish, chicken on days when you do not eat red meat. Also, remember that 1 serve of red meat or meat alternative (eggs, nuts, legumes, fish, pork/chicken) is recommended daily in one's diet.

Control your portion size

This is the first, and maybe the easiest step to controlling your weight. In the last 30 years, what we consider as a "normal" portion is dramatically increased. A good guide for a portion is about the size of your fist. So think about this next time you cook dinner or eat out.

Increase your water intake

Water is nature's wonder supplement. It helps improve countless body functions, including weight loss. Here are a few benefits:

  • Improve Your Energy
  • Increase Your Mental and Physical Performance
  • Remove Toxins & Waste Products from your body
  • Keep Skin Healthy and Glowing
  • Help You Lose Weight
  • Reduce Headaches and Dizziness
  • Allow for proper Digestion
  • Help to keep you more Alkaline

And that's just the tip of the iceberg.

Beware of low carb food options!

Restaurant chains have jumped on the low-carb bandwagon, offering numerous low-carb options on their menu. But low-carb doesn't mean low calorie. For instance, at Ruby Tuesday the Low-Carb New Orleans Seafood packs 710 calories and 42 grams of fat! A much better bet -- the Low Carb Veggie Platter -- leaves you with just 297 calories and 16 grams of fat.