You’ve probably heard the saying “What you eat is what you are”. That statement remains true for all individuals. Everything that gets into our digestive system eventually reflects on our physical body. This is why it is so important for us to choose our meals wisely.
With one-third of the American population growing obese, it is not an exaggeration to say that this has reached and epidemic proportion and something needs to be done about it. But it all starts with each individual. Every person is free to consciously make the decision to maintain a healthy weight. If you have already made that choice, then welcome to this page. In this article we will give you important tips that will help you reclaim dominion over your body and enjoy a long healthy and happy life without having to struggle with obesity.
Making The Right Food Choices
To maintain a healthy weight, the first thing you need to focus on is what goes into your plate. Half of every meal you eat should be made of fruits and vegetables. The U.S. Department of Agriculture actually recommends that you take between 5 to 9 agricultural produce* a day. You don’t necessarily have to count the amount of vegetables you eat but just make sure there is enough on the plate.
Here is how your day should look like. In the morning, for your breakfast, instead of just filling your bowl up with corn flakes, you want to cut down on your cereal and top it with sliced banana or berries. At lunch, you may consider just a sandwich and follow it up with two pieces of fruit. At dinner, vegetables should dominate your plate, at least 50% of it should be some sort of salad made with cauliflower, asparagus and broccoli.
We can never stress enough on the importance of nutrients in your diet. Vegetables and fruits have a lot to offers. Always make sure there is enough of it on your plate.
In the process of making the right food choices, you also want to avoid junk foods. Those are usually made of refined flour and unsaturated fat. There is no way you can maintain a healthy weight if you still have them on your menu. Junk foods may seems to be cheaper for you but just think of the expenses that will hit you once you find yourself at the hospital. In the long run, you will end up spending even more.
Find The Time to Truly Enjoy Your Meal
It is true that we live in a fast paced world today and money seems to be the only thing most of us have time for. We are so busy chasing money that we don’t want to waste any time to properly eat. That needs to change. For our digestive system to function at its optimum, it is necessary we take the time to slowly chew our food until it becomes soft enough to be further broken down into nutrients that can easily be absorbed.
To make the most out of our meal, it is important to make time for it just like you would make time for an important appointment. You should never develop the habit of eating on the go. Always make sure to include time for food in your schedule.
Find time to cook your own food. It is going to cost you only an extra 10 minutes. Studies from UCLA have shown that a home-cooked dinner takes an extra 10 minutes longer to get ready compared to serving processed foods. We already know that fast food business can get your order ready in less* than 5 minutes but the question is, is it really a big deal if you have to wait 10 minutes longer, especially if your health is at stake? Think about it.
Cut Down on The Size of Your Plates
Brian Wansink, PhD, a researcher in nutrition from Cornell University has found out that by reducing* your meal size from 12 inches to 10 inches you could reduce* his calorie intake by 22 percent. This implies that by downsizing only your dinner plate, you should be able to eliminate* more than 5,000 calories in a month. As you can see, it is not that difficult. Most healthy foods are not that rich in calories anyway. Think of blueberries, spinach and broccoli. You should include those in your dinner
Remember, you are not eating for the sake of being full. You don’t need to feel heavy before moving on to other things. Just eat what you need to be satisfied, like 80% full should be enough.
Change Your Feeding Habits Progressively
We’ve made a number of recommendations in this article and we are aware of the fact that it won’t be that easy for you to change your habits in just a day. You will have to adapt over time. The most important thing is to recognize that you need to make certain adjustments and work your way toward that goal.
You will not necessarily enjoy vegetable rich foods right from the beginning but your palate will eventually get used to it if you are consistent with the good habit. To make your healthy foods taste better*, try the different recipes out there. You will certainly find something you really like.
By simply following the tips provided above, you should be able to sustain a healthy weight and cut down on risk of cardiovascular diseases.