Most people don't have a healthy, well balanced diet. So to try and encourage healthy eating, here are some tips:
Variety! There is a reason why we have four major food groups! No one group can supply you with all the nutrients you need. Your daily diet should include food items from bread and whole grain; fruits and vegetables; milk and dairy; and meats & proteins (poultry and fish are included here).
Now that you know about the four food groups, are you eating the proper portions? Most people don't eat enough from the fruits and vegetables; and bread & whole grain categories. The proper servings are:
Bread & Whole Grain: 6-11 servings (at least three of these should be whole grains)
Fruits & Vegetables: 5-9 servings (2-4 should be fruit; and 3-5 should be vegetables)
Keep a healthy weight. That doesn't necessarily mean thin. Being too thin isn't healthy at all. In fact it can increase your chances of osteoporosis, menstrual irregularities and other problems. You need to find a weight that's right for you. There is no set number as a healthy weight depends on your gender, height and age. Excessive body fat increases your chances of high blood pressure, heart disease, strokes and other health problems. A proper diet and regular exercise can help you achieve this healthy weight.
Eat modest portions. A tub of ice cream doesn't count as 1 serving of milk and dairy! If you eat sensible portions, it is easier to maintain a healthy diet.
Eat at regular times. If you have a daily routine it is easier to keep on your diet, and not to stray. If you skip breakfast or lunch, it can often make you overly hungry, thus when you do finally sit down to eat, you eat way too much.
Watch what you snack on! Although it may subdue your hunger, don't let your snack become a meal! Your snacks should be healthy too. An apple can be immensely more filling and healthy than a chocolate chip cookie! But that doesn't mean you have to stop eating them. Most of us eat for pleasure. If you love foods that are high in fat, salt and sugar don't eliminate them, reduce them. Eat modest portions, but not all the time. Treat yourself every now and then.
Watch your fat intake. If you are really serious about cutting down on fat in your diet, you may wish to choose low-fat dairy products and lean meats. Nutritional information is printed on packages for a reason. Investigate how much fat is in some of your favorite or common foods. Try and balance your diet, so that all your fat or nutrients aren't all coming from one source.
If you have read this far don't get discouraged. These changes are meant to happen over time, gradually. Trying to change your eating habits overnight will only dissuade your success. Try making a record of everything you eat for 5 days. This way you can step back and look at your current diet. You can see what foods you're eating too much of, and what foods you're not getting enough of.
If you are interested you may want to try this link. It will take you to an on-line program that can analyze certain foods in your diet for calories, fat, nutrients etc.
