How To Control Weight And Be Healthy With Healthy Food Habits

     You can control weight and be healthy if you form some healthy food habits. These things go together. When I decided to do this many years ago there was not a lot of information on healthy lifestyle but results of studies were starting to emerge.  These showed many diseases were linked to bad eating habits.


Even then there were some basics that appeared to be risks to long-term good health. These were high consumption of saturated fats, sugar and salt and low consumption of fresh fruit, vegetables and whole grains and lack of exercise. The information available also pointed to a lack of nutrients such as minerals and vitamins because our food was over-processed.

Here are some healthy eating habits I have formed over the years that have helped me control weight and to be healthy:

1. I eat a good breakfast. I wake up hungry and if I have exercised that morning I am looking to replace some energy and fuel-up for the day. If I have cereal it will be oats, wheat biscuits or natural, unsweetened muesli. I eat several pieces of fresh fruit and a handful of walnuts. I do like eggs and have them boiled or fried in olive oil. These days I have a small piece of lean meat two or three mornings a week. I have green tea with breakfast.

2. Mid-morning I have a cup of green tea as a pick-up and may have a plain cookie.

3. Lunch might sound very boring, but I will generally have a whole grain sandwich with healthy fillings - tuna, salad, lamb or beef with a piece of fruit to finish. I will often have a coffee with a work mate, without sugar and a touch of milk. Generally, that is the only coffee I have of a day.

4. Normally I do not eat in the afternoon, unless I feel my energy is running down. A cup of green tea usually fixes that. I will sometimes have a handful of nuts or a piece of dark chocolate to give me a lift.

5. Dinner has always been our main meal. I do not eat big meals, but I eat several servings of vegetables - not white potatoes. When I have pasta I usually have salmon, bolognaise or arabiata sauce and try to keep away from the cream sauces. Generally, my only drink of an evening is a glass of red wine with my meal. I do like dessert but limit the amount I have. If I really feel like something sweet I will have a small piece of dark chocolate - it is low GI and a good antioxidant. Which means I do not have to feel guilty.

I do not suggest this is the definitive eating plan as there are many variations you could make in the place of what I do. In fact, I vary it a lot more than this. But the point is, I have thought about the food I eat and I do have a plan that suits me and keeps me healthy. Develop some healthy food habits, put some thought into what you are putting into your body and it will reward you with good health, vitality and healthy weight control.

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