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Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of "normal" pasta. Processed carbohydrates such as those found in white bread are harder to draw nutrients from, and therefore constitute empty calories. Plain oat meal is also very healthy for you.
Eat lean, mean protein.
Aim to get between 10% and 35% of your daily calories from protein.[1] Protein helps you build muscle and gives you lasting energy throughout the day. Some examples of healthy proteins include:
* Lean fish such as flounder, sole, cod, bass, perch, and halibut.
* Lean poultry such as chicken or duck breast.
* Legumes like beans and soy products (e.g. edamame and tofu).
* Nuts like cashews.
Know the difference between good fat and bad fat.
You need to consume fat for your body to function correctly. However, it's important to choose the right kinds of fats. Here's a quick primer.
Stock up on superfoods. So-called superfoods may have a misleading title, but some truly are a cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood.[2] Here are just a few of them:
Adopt a healthy attitude towards food.
Take a hard look at your eating habits. Do you eat more when you feel stressed?[21] Do you withhold food from yourself in order to feel like you're in control? Try to evaluate whether you have an unhealthy emotional attachment to food. If you do, here are a few steps to consider:
http://www.wikihow.com/Eat-Healthy
Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of "normal" pasta. Processed carbohydrates such as those found in white bread are harder to draw nutrients from, and therefore constitute empty calories. Plain oat meal is also very healthy for you.
Eat lean, mean protein.
Aim to get between 10% and 35% of your daily calories from protein.[1] Protein helps you build muscle and gives you lasting energy throughout the day. Some examples of healthy proteins include:
* Lean fish such as flounder, sole, cod, bass, perch, and halibut.
* Lean poultry such as chicken or duck breast.
* Legumes like beans and soy products (e.g. edamame and tofu).
* Nuts like cashews.
Know the difference between good fat and bad fat.
You need to consume fat for your body to function correctly. However, it's important to choose the right kinds of fats. Here's a quick primer.
- Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the "bad cholesterol" in your body by raising "good cholesterol". Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.
- Avoid trans fats and saturated fats. Trans fats are a form of unsaturated fat commonly found in processed foods, and consuming them raises your risk of heart disease. Read the labels of what you eat, and look for "hydrogenated" anything on the ingredient list.
Stock up on superfoods. So-called superfoods may have a misleading title, but some truly are a cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood.[2] Here are just a few of them:
- Blueberries. Blueberries may facilitate brain health.[3] If you don't have access to blueberries, try fresh berries, raspberries, or cranberries.
- Algae. It may not sound appetizing, but then again when you read the list of health benefits you may think again. Rich in vitamins, minerals, and amino acids, as well as beneficial in managing natural flora in the gut.[4]
- Salmon. Another creature of the sea makes the list, and for good reason. Salmon is rich in omega-3 fatty acids, a good type of fat. Omega-3 fats are good for blood pressure, brain function, and heart health.[5]
Drink plenty of water. - Staying hydrated with basic H2O is an easy and dramatic way to improve your health and shed pounds, all while helping you feel full. Drink water during and after meals to aid digestion, and try to consume between 2 and 3 liters per day.[8][9]
- If you feel like snacking, try drinking a full glass of water first. Some people confuse thirst for hunger, and eat a 400- or 500-calorie snack when a glass of water would have helped them feel satiated. If you're still hungry 15 minutes after your drink, then it's time for a snack.
Adopt a healthy attitude towards food.
Take a hard look at your eating habits. Do you eat more when you feel stressed?[21] Do you withhold food from yourself in order to feel like you're in control? Try to evaluate whether you have an unhealthy emotional attachment to food. If you do, here are a few steps to consider:
- Find a healthier replacement. If you find that you tend to gorge on unhealthy foods when you're stressed, find a substitute activity — for instance, you could instead go for a walk, take a long bath, or call a trusted friend for a chat. Whatever you choose, it should be something that helps you decompress so that you no longer feel the need to binge.
- See food as sustenance. A lot of Western culture is rife with messages that food is for entertainment or for relieving boredom. Break yourself of this cognitive habit by consciously evaluating food in terms of what it can do to keep your body healthy. Ask yourself if what you're about to put in your mouth is good for you, and if it will help your body function as it was designed to.
- Consult a medical professional. Eating disorders are classified as mental illnesses, and you can't always just talk yourself into stopping destructive behaviors. [22] If you suspect that you have an eating disorder (whether it's over- or under-eating), ask your general practitioner to refer you to the appropriate care.
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