Eating Habits: The GOOD, The BAD And The HEALTHY

Most of us have been accustomed to low-fiber, high-sugar, and high-salt diets. It may be because of the hectic lifestyle that most of us are leading these days. No time to cook, so we end up buying just about anything at the nearest fast-food restaurant. Maybe, we spend too much time in front of the computer or the TV, so, we eat while we are doing something else. Maybe, it’s because our moms just loved to cook those delicious, fatty foods when we were kids. So now, it’s just hard for us to switch to healthier options. Whatever the reason, obesity in USA alone, affects about 60 million people, mostly women.
Having bad eating habits has contributed greatly to obesity. Following are just some of the most common bad eating habits:

1. SKIPPING BREAKFAST
“Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Ellie Krieger R.D.
Studies show that those who skip breakfast tend to eat more calories during the day compared to people who don’t skip. You should eat something that will satisfy you enough to get you through the next few hours, like a bowl of bran cereal with low-fat milk.

2. STARVING YOURSELF
If you skip breakfast, your body would have been starved for 12 to 18 hours.
“Not consuming enough calories during the day could lead to increased craving for high-fat or high-sugar foods,” says Suzanne Farrell, MS RD, spokesperson for the AMERICAN DIETETIC ASSOCIATION.

3. BINGING
If you are used to a diet that is low in fiber and high in salt or sugar and partially hydrogenated Trans fats, you will tend to over-eat. This is probably the most common cause of obesity in America.
Instead of eating two or three large meals per day, it is better to eat five or six small meals of high-fibered fruits, vegetables, etc. during the day.

4. EATING ON THE RUN
Leslie Bonci, R.D. calls this, “grab, gulp, and go mentality”. Bonci states that this eating habit can leave you dissatisfied and unsure of what you ate and sometimes give you an upset stomach.
Just like meetings, conferences, etc., include meal times on your schedule. There should always be time for good nutrition. If, however, there is just too much going on in our life, be prepared. Always stock up on healthy options like low-fat granola bars, nuts and dried fruits or single-serving packages of crackers.

5. DRINK ENOUGH WATER
How many times have we been told that drinking 8 glasses of water daily should be a part of our health regimen?
Water is crucial for all organs of to work properly. Drinking a minimum of 8 glasses of pure water a day will help your body to burn fat.
While most people have developed bad eating habits through the years, here are some good eating habits that can make a lot of difference in our lives.

1. EAT REGULAR MEALS
When you skip meals your body feels deprived. It can lead to out-of-control hunger which results to overeating. So, no matter how busy you are, eat meals regularly.

2. EAT MODERATE PORTIONS
It will be easier for you to eat the foods you want and stay healthy by keeping portion sizes reasonable. You don’t have to let your body feel deprived.

3. KNOW YOUR DIET PITFALLS
Before improving your eating habits, you have to identify what’s wrong with your present habits. Write down what you eat for two to three days. If you see an unhealthy diet pattern (i.e. lack of fruits and vegetables or having too much creams or sauces) try to correct it.

4. BALANCE YOUR FOOD CHOICES OVER TIME
If you’ve been used to a diet high in fat, sugar or salt, choose other foods that are low in these ingredients. If after following a regular health regimen, you fall off the wagon, get back up and try to make up for it the next day. Nobody is “perfect” even when it comes to making the right choices on healthy eating.

5. MAKE CHANGES GRADUALLY
Nobody can change overnight. Start with modest changes, and build it up to positive lifelong eating habits. Good nutrition should be a way of life not a life sentence.

Popularity: 13% [?]