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Friday, 06 December 2013 19:57

12 Tips to Healthy Eating

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Losing weight may seem like an overwhelming job. But proper diet is key to good health. If you are overweight or obese, you may already know that you have to cut down on the sodas and snacks. Here are 12 tips to help you get started eating healthy.

  1. Reduce fat. Over-consumption of fatty foods (like hamburger) can cause high cholesterol. The USDA's Dietary Guidelines recommend lowering fat in your diet.
  2. Reduce salt. Too much salt in the diet can lead to high blood pressure (hypertension). The National Institutes of Health recommends reducing sodium to less than 2 grams a day.
  3. Reduce sugar. Eating too many sweets can cause overweight and obesity. According to the Centers for Disease Control, sugar-sweetened beverages are the largest source of added sugars in the diet of U.S. youth.
  4. Avoid artificial flavors, colors and preservatives. Eat organic food whenever possible. The USDA's National Organic Program maintains the standards for use of the organic label.
  5. Eat smaller portions. This is especially true when you are dining out, in groups or at a party. The USDA's Choose My Plate has tips on decreasing portion sizes.
  6. Don't grocery shop when you're hungry. Huffington Post cites a study showing that shopping while hungry can lead to unhealthy food choices.
  7. Cook your own food. Knowing what goes in your food helps you know what goes in your body.
  8. Avoid restaurants and fast-food diners. Plan your shopping ahead of time.
  9. Eat a simple diet that contains lots of vegetables. Dr. Farooq Ahmad of California Medical Weight Management recommends a low-fat Mediterranean diet for good health.
  10. Use spices to improve flavor. Many spices are known to have beneficial health effects.
  11. Physical activity improves digestion. Play with the kids, take a walk, or do some chores.
  12. Avoid between-meal and late-night snacks. Don't let binge eating develop into a bad habit!
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