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Eating healthy and exercise go hand in hand. Make regular exercise a part of your life, by finding out which forms of exercise you really enjoy, then building one or more into your daily routine. Aim for a minimum of 30 minutes of exercise every day.
Making healthy food choices and building healthy meals can be tough. You are probably busy from morning until night. When it's time to eat, it's too easy to make a fast food pit stop or grab a less-than-healthy snack from a vending machine or convenience store. Research shows that this eating style leaves you light on the healthy foods -- fruits, vegetables, whole grains, and dairy foods -- and heavy on fats, sugar, and salt.
It does take time and effort to choose and eat healthy foods. However, if you spend time planning ahead, shop regularly, and be ready to make healthy meals, you'll set yourself up to eat healthier. You may even lose a few pounds; extra bonuses are that you'll save time and money. So, make healthy eating happen in your life with these tips.
Planning Tips
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Set aside a few minutes each week to think about the meals you'll make the next week. Ask yourself three questions. (1) Which foods do I need from the store to make these meals? (2) What other foods do I need to eat healthy breakfasts, lunches, dinners and snacks? (3) What foods do I already have in the house? Make your shopping list from your answers to these questions.
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Keep a good stock of the basics on hand. Always have on hand such staples as vinegars, mustards, lemon and lime juice, canola or vegetable oil, tomato sauce, cans of tuna fish and salmon, broth, canned or frozen fruit and vegetables, seasonings, etc.
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Buy and keep mostly healthy foods. If only healthy foods are in your house, then that's what you'll eat. Weed out the not-so-healthy foods. If they aren't there, you are less likely to eat them.
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Create a simple system to track the foods you have and the food you need to buy. Start by taking a few minutes to list the foods you always like to have in the house -- the ones that help you eat healthy. Make copies of this list and use one copy at a time as the start of your shopping list. Create this list with foods grouped together the way your supermarket is laid out. For example, all fresh fruits and vegetables together, all dairy foods together, etc.
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Keep your food tracking list in your kitchen, when you run out of an item and need to replace it, make a note on your list.
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