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Strategies for Heathy Eating ...
"You Are What you Eat!"

by Sue Chambers, Williams Lake

Healthy eating is about feeling and looking great, having the energy to do the things you like and keeping yourself as healthy as possible.  This can be achieved by learning some nutrition basics and using them in a way that works for you. 

Choose foods that improve your health and avoid foods that could harm you.  Create a way of eating that works for you.

Maintain a balance between how many calories you consume and how many you use up each day.  Don't eat more food than your body uses!  How many calories you need daily depends on your age, sex, height, weight and how much physical activity you have in your life.

Eat a wide variety of foods.  Expand your range of choices by trying new foods, especially vegetables, fruits and whole grains. Try foods that you don't normally eat.

Watch portion control.  Eat high calorie foods in moderate portions and not often; and when eating out choose starters instead of an entree' or split a plate with someone. Never order anything supersized. 

Limit sugar, salt or enriched flour products.  Watching the amount of sugar you consume can be very beneficial, as sugar is added to many foods and can increase your weight greatly.  Also, most of the salt we consume comes from processed, packaged or fast foods.  Become aware of how much sugar and salt you are having on any given day.

Try to get local, fresh produce when it is available.  Eating fresh fruits and vegetables that are low in calories and packed with vitamins, minerals and fiber are a great source of nutrients and very important for a Healthy diet.  Look at the colours and pay attention to dark green as this means they are full of nutrients such as calcium, magnesium, iron, and many more including the daily essential vitamins we all need.  The brighter the color the higher the concentration of vitamins, minerals and antioxidants.

Realize that there are good carbs and bad carbs and know the difference.  Carbohydrates provide the body with fuel for physical activity.  Good carbs keep your blood sugar and insulin levels from rising and falling too quickly.  Whole grains, beans, fruits and vegetables are some of the important, good carbs.

Research and find out what snacks are good for you.  Things such as beans, nuts, raisins and soy products are good sources of protein; and many of them provide iron as well.  Avoid salty or sugary nuts or snacks.

Know the types of fats out there and the difference between them.  Good fats nourish the brain, heart and all the cells in our bodies.  It is the type of fat that matters, as well as how much you consume.  Foods, such as fish are rich in omega 3 fats that can reduce disease and improve mood. Limit your intake of animal fats. 

Drink more water.  We all know that our bodies are made up of 75% water. Water helps flush out our systems of waste products and toxins, as well as keeps us hydrated.  Avoid or limit sugary drinks. They pack on calories without even realizing it. Try not to drink your calories.   

Get moving!  As you eat a more Healthy diet you will feel more energized.  This is a perfect time to start adding regular physical activity and exercise into your life.  Try the things you have been avoiding.  Get out, have fun and enjoy your surroundings. 

Remember, Healthy eating is not about strict ideas, being thin or depriving yourself of the foods you love.  It's about feeling great, having more energy and keeping as healthy as possible.  Learn about nutrition and what works for you and incorporate that into your life in a way that works for you.

Take one step at a time and soon you will have designed new habits for you and your Healthy new life!  

Sue Chambers, Success Coach and  Motivational Speaker, thinks of herself as a champion of change, and specializes in people development. She believes the only limits we have are the ones we place on ourselves. As your coach, Sue will help you get from where you are to where you want to go.

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