19 Ways To Eat Better, Feel Better

[Guest guest]

This is part of an Article in E-diets, the beginning was a lead in but heres the whole article site http://www.ediets.com/news/article.cfm?article_id=5157 I underlined the things that i thought we "new" to me... hope you all can get some good points out of this... most the stuff they write follows WW ideas and we know most of it, but sometimes there's a few new things!

JENN

19 Ways To Eat Better, Feel Better!

by Kim DrozeeDiets Senior Writer

..........."Life presents itself differently every single day," she says. "We all know very well that you can’t predict everything. You can try and stay true to your priorities. If your priorities are to eat healthy, try and do everything on the 90/10 principle.

"Ninety percent of the time you follow the guidelines and eat food from the four basic food groups. The other 10 percent is open for what life brings us: birthdays, weddings, depression, PMS. Those kinds of things you have to allow. Then tell yourself, ‘that was my 10 percent now I can go back and start again.’"

Having trouble sticking to your meal plan? Then it's time to dig into Kaehler’s proven eating tips. They'll work just as well for you as they will for your children.

1. Don’t skip breakfast. Make yourself sit down, then try a bowl of cereal with low-fat milk, a glass of juice, a piece of whole-wheat toast with a fruit spread. Don’t be surprised when you feel more energized throughout the day. If you’re not hungry in the morning, you will be if you stop eating three hours before you go to bed.

(EDITOR'S NOTE: For more on the importance of breakfast, please click here.) 2. Eat a serving of something that is red and orange. Eating "colors" means you’re getting lots of different kinds of minerals and vitamins. A few good selections: a handful of red grapes, strawberries, raspberries, an orange, a sweet potato, a cup of cantaloupe, sliced tomatoes.

3. When the urge strikes to snack, stop and ask yourself: Am I really hungry?

4. Get three servings of calcium a day. This is a must. Some good choices include: skim or low-fat milk, yogurt, cottage cheese, or orange juice fortified with calcium.

5. Drink lots of water throughout the day. Pour yourself 8 to 10 glasses a day. Place water bottles throughout the house -- key on the areas where you know you will be spending time (the living room, your bedroom, etc.).

6. With two of your meals, add something green. Green provides you with different vitamins that purple, red and orange don't. Eat broccoli, green beans, asparagus, green peppers or spinach.

7. When you snack, shoot for lower-fat choices like pretzels, air-popped popcorn, sorbet, frozen fruit bars, pita chips with salsa, an English muffin with fruit spread, raisins or fruit.

8. If you drink diet soda, make a deal with yourself. Before you have a can or cup, you must drink two 8-ounce glasses of water.

9. If you are a fast-food junkie and eat tacos, fries, chili dogs, doughnuts, etc. at least once a day, start cutting back one day a week. Replace your usual choice with healthier food. After a week, cut back two days and eat at a healthier place. Continue until you’re down to one day of junk food a week. Better yet, make it one day a month.

10. Walk around the block before you eat a snack. By the time you’ve finished your walk, you may no longer want the snack.

11. If you’re at a restaurant, order what you want, but ask that it be broiled or grilled. If it’s something very high in fat and calories, ask for an appetizer size.

12. Try eating a well-balanced breakfast, make lunch your main meal of the day and have a small dinner. If the lunch choice offered at school (or work) doesn’t balance out your nutritional needs, pack your own lunch.

13. Eat until you’re no longer hungry... NOT until you’re full.

14. Keep a bowl of cut-up vegetables and fruits in the refrigerator for snacking. This way you’re sure to get several servings of fruit and vegetables a day.

15. Double up on fresh fruit. Most of us only get half of what we need.

16. Keep chips and fatty treats out of the house.

17. It only takes 75 to 100 calories to satisfy your sweet tooth. So take your favorite candy bar, cut it up into thirds, freeze two pieces and eat the third. This way you have enough left to counter your next two sweet attacks.

18. Don’t fall for the fat-free sweets frenzy. Just because something is fat free doesn’t mean it’s not loaded with sugar calories.

19. Take a multivitamin daily. It’s not a substitute for good food, but it may help give you extra protection during the cold and flu season.