Healthy Food Habits

By: Courtney Kitson

Healthy Eating

In order to have a healthy lifestyle a person must have a good and balanced diet. A person must consume all types of nutrients. Various amounts of vitamins, proteins, fiber, and carbohydrates. An easier way to make sure you have a healthy diet, look at the colors of your food. A person should eat food of all colors (not including food coloring). A person shouldn't just eat pizza, pasta, bread, and hamburgers-simply for the reason that it's all the same color. It is a golden brown color. A person should eat lots of vegetables, fruits, and a proper amount of carbohydrates and meats. Below is a link that shows what nutrients and vitamins a person should intake every day.
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Portion Control

A person needs to have proper sized portions for all their meals, this is closely linked in with the proper diet habits. Obesity is growing because people don't know how to eat properly, starting with people's food portions. A study of 329 overweight people found that 38% of those who practiced portion control for two years lost 5% or more of body weight, compared with 33% of participants who didn't (they gained 5% or more of body weight). It is better to eat three meals a day than to skip a meal, because a person might have the tendency to eat a lot of food in one meal, which will add more

body weight. Portions of food have dramatically changed over the years. Fast food portions have practically doubled since about the 1960s. In the 1960s, the average hamburger was 4 oz, the fries were 3 oz, and the drink was 10 oz. Today, the average hamburger is 7.6 oz, the fries are 7 oz, and the drink is 32 oz. A Supersized Value Meal can contain over 2,000 calories- more than many of us need to eat in an entire day.

Tips to Avoid Portion Distortion

Measuring can get tedious, so use these easy tips to cut down on portion distortion:

  1. Use a salad plate instead of a dinner plate for your meals.
  2. Whenever you eat out, immediately put half of your meal into a to-go box. Restaurant food is notoriously oversized, and you’ll cut down on your caloric intake 50% by doing this. If you’re still hungry, order a small salad.
  3. Fill half of your plate with fruits or vegetables.
  4. Learn how to eat healthy on a budget.
  5. If you like to snack in front of the TV, put your snack in a bowl (versus bringing the entire bag or box to the couch with you). This will help you avoid “unconscious eating,” which is common when watching TV.

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