Chapter 3: How to Eat Healthy

Being active is great for keeping the same weight. But it is not a good method for losing weight by itself. It takes a lot of exercise to burn off the calories needed to lose weight. The best method for losing weight is to exercise and eat healthy. If you combine these things, your chance for success is much greater. We have already covered how to be active, so now let’s jump into how to eat healthy.

To start. Weighing and measuring food is important.

• Use a metal or plastic measuring cup of spoon for solid foods. Fill it. Then level it off.
• Use liquid measuring cups for liquids. Read the line at eye level.
• Use a scale for meats, cheeses, etc. Weight meats after they are cooked. Remember that 4 oz. raw= 3 oz. cooked. If you don’t have a scale, try to estimate based on how much the package said initially. If you have a pound of meat and split it evenly into 4, then you have 1/4 pound each or 4 ounces.

You’d be surprised at how much your eyes can play tricks on you. That is why it is important to weigh and measure foods.
Now let’s focus on how to eat less healthy by eating less fat.

This is especially important for people who are obese, diabetic, pre-diabetic, or have hypertension or heart conditions.

  1. Eat foods high in unhealthy fat foods less often. If you’re following the Mediterranean Diet, remember to eat 2 to 4 servings of healthy fat a day. Don’t go over that or you could find yourself gaining weight.
  2. Eat lower-fat foods. Instead of potato chips, eat pretzels. Instead of butter or regular margarine, try low-fat margarine. Instead of chicken breasts, with skin, and fried try roasted or grilled chicken breasts with skin.
  3. Eat at least 7 servings of fruits and vegetables per day.
  4. Eat up to 2 servings (6 ounces) of lean meat per day.
  5. Eat at least 3 servings of whole grain per day.
  6. Avoid sugar-sweetened drinks, store bought desserts and sweets, and fast food. If you fry food, use peanut or vegetable oil.
  7. Check out this link to learn more about the Mediterranean Diet.

Avoiding unhealthy fat isn’t the only way to eat better. To learn how to eat healthy also requires you to monitor sodium. This is really important if you have hypertension.

1. Avoid adding too much salt to meals. Try to limit salt you add to meals to 1/8 tsp per meal.
2. Try to avoid processed foods with lots of salt. Tortillas, canned vegetables, and some breads have a ton of hidden salt.
3. Eat vegetables that taste good naturally. This will stop you from adding salt unnecessarily.

Finally, it is important to remember that how you eat makes a huge difference in your health. This is important for everyone!

1. A regular pattern of meals is important. This will stop you from getting too hungry and losing control.
2. Eat slowly. This will allow you to digest your food better. Be more aware of what you are eating. And be more aware of when you are full.
3. Don’t worry about cleaning your plate. Serve yourself smaller portions to begin with.
4. And finally. Eat a variety of foods. Try to get all of your grains, vegetables, fruits, dairy, beans, and meats. And avoid fats, sweets, and alcohol!

Let’s move along to Chapter 4: Best Ways to Lose Weight!

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