Weight Management - Healthy Eating
Know your body signals continued...
But as we grow older, and fast food, huge portions, and delicious snacks
are everywhere, many of us start to ignore our body signals. We eat for other
reasons—or sometimes without thinking at all.
You can ignore
those body signals for a while, but they are powerful. And if you ignore them
for a long time (by dieting, for example) you lose your ability to pay
attention to them. You get out of practice.
- Healthy Eating: Recognizing Your Hunger Signals
Know your eating triggers
Common triggers to eating when
you're not really hungry are:
Identify your eating triggers by keeping an
eating journal for a week or two. Write down
everything you eat, plus the time of day and what you were feeling right before
After you understand
why and how you eat, it's time to
look at what and how much you
Many people classify foods as "good" or "bad" based on their
calorie or fat content and, sometimes, on how nutritious they are. But a
healthy diet has room for all kinds of foods.
A healthy, balanced
diet means getting the right amounts of:
- Fat. Choose unsaturated fats like olive and canola
oil, nuts, and fish.
- Carbohydrate. Choose carbohydrate that
comes from whole grains, fruits, vegetables, legumes, and low-fat dairy
- Protein. Choose lean protein as often as you can, such
as all types of fish, poultry without skin, low-fat dairy products, and legumes
(peas, beans, and lentils).
- Fiber. Fiber
comes from plant foods, like whole grains, fruits, vegetables, legumes, and
Keep a food diary(What is a PDF document?), writing down everything you eat for a week or two. It will
help you see which foods you need to eat more of and which foods you're eating
too much of.
Tips for choosing your food sensibly