Healthy EAT- Changing How You Eat

Healthy EAT- Changing How You Eat

As you may know, not fueling up with the right nutrients can affect how well your body performs
and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy eating.


Working out on an empty stomach.

If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without
listening to them, you are forcing your body to run without any fuel. Before you exercise or do
any physical activity, always eat a light snack such as an apple.

Relying on energy bars and drinks.

Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent
cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid,
and fiber.

Skipping breakfast.

Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you’ll be hungry throughout the day.

Low carb diets.

Your body needs carbohydrates for your muscles and the storing of energy.

Eating what you want.

Eating healthy and exercising doesn’t give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

Not enough calories

Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 – 2 pounds a week. Always make sure that you are getting enough calories to keep your
body operating smoothly. If you start dropping weight too fast, eat a bit more food.

Skip soda and alcohol.

Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your
body performs. The healthier you eat, you better you’ll feel. No matter how old you may be, healthy
eating is something you should strive for. Once you give it a chance, you’ll see in no time at
all just how much it can change your life – for the better.

Eating Healthy When Eating Out

If you go out to a restaurant to eat, you probably watch your calories very closely. To assist you
with your calorie watching when dining out, these tips will help you make the most of it.

  • Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.
  • When you order grilled fish or vegetables, you should ask that the food be grilled without butter
    or oil, or prepared with very little or either or.
  • Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!
  • You should always try to drink water, diet soda,or tea instead of soda or beverages that contain
    alcohol.

Choosing Desserts

  • If you order dessert, share with a friend. Half of the dessert will equal half of the calories.
  • When you are full, stop eating. Listen to your body and what it tells you.
  • If you get full, take half of your meal home. The second portion of your meal can serve as a second
    meal later. This way, you get two meals for the price of one.
  • If you crave dessert, look for something with low fat, such as berries or fruit.
  • Always remember not to deprive yourself of the foods you truly love. All types of foods can fit
    into a well balanced diet.

Cooking with Oils

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid.

Canola oil

Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk
of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best
fatty acid composition when compared to other oils.

Olive oil

olive oil offers a very distinct flavor with plenty of heart healthy ingedients. The oil is rich in
monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer. It’s also rich
in antioxidants and has a very long storage life.

Butter

Butter is one food that has been around for many, many years. it tastes good, and offers sources
of Vitamin A and other fat soluble vitamins such as E, K, and even D. and is also made from natural
ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces,
marinades, baked dishes, or even bread.

Margarine

Margarine was first introduced as an alternative to high fat butter. When it was first created however,
it was loaded with trans fat, a substance that we now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it’s lower in fat than most oils and butter, and it’s quite
easy to spread. It’s available in a variety of different products and a good source of vitamin E.

Healthy Breakfast Ideas

A lot of studies and research has shown that kids who eat breakfast perform better in school and
have a healthier diet. Eating breakfast will help promote the proper growth and maximize school
performance as well.

Breakfast is often times a victim of the morning time crunch. Even though you may be tempted to skip breakfast, you can simplify your morning routine by following these 8 tips:

  • Finish homework and pack school bags at night.
  • Decide on what your children will wear to school before you go to bed and locate lost shoes for the following day.
  • In the morning, get up 15 minutes earlier.
  • Give up computer games and morning television.
  • Have healthy foods on hand. You should also shop for breakfast foods with your kids and take into account their personal preferences.
  • Set the cereal out the night before. For younger children, fill a zippered plastic bag with her portion, then add the milk in the morning.
  • Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5 minutes.
  • Allow your kids to eat in the car or on the way to school.