(BlackDoctor.org) — Most of us want to eat healthy, but with all the information around, it can be hard to know just how to go about it. But figuring out the way is as easy as asking yourself one simple question: “What would a dietician or nutritionist do?”
1. Have a good breakfast. As many times as we’ve all heard this, it’s still the truth. Experts recommend: whole-grain cereals, plus seasonal berries, in skim milk. Look for “whole grain,” not “multi grain” on cereal boxes; whole grains are healthier. Most experts also love old-fashioned, steel-cut rolled oats.
2. Eat seasonally. If you know what produce is in season, you can choose the fruits and vegetables that are freshest (and haven’t been trucked in from thousands of miles away.) If you’re craving a fruit or vegetable that isn’t in season, buy an equally healthy frozen version – without sauce, butter or sugar. Sorry.
3. Shop at the right time. Ask your supermarket when its produce is delivered, and shop then. Your vegetables will have a longer “shelf life.”
4. Savor your food. If you’re going to eat, sit down and enjoy it. Don’t pick at food while you’re rushing around the kitchen or dinner table. You’ll get the calories without the satisfaction, and it’s a bad example for children.
5. You can have a high-calorie treat, but only if it’s worth it. If you start eating a slice of cake or some ice cream and find out you don’t like the taste, there’s no law that says you have to finish it. When you do have a treat you like, eat it, savor it and enjoy it.
6. Add spices. Curry, ginger, garlic, chili powder have tremendous anti-oxidant effects. Translation: certain spices can help fight certain kinds of cancer. Experts also suggest that you buy your spices in small quantities (since they usually keep their flavor for only 6 to 12 months) and that you go to a store where there’s a frequent turnover of spices – for maximum freshness.
7. Eat fish twice a week. Fatty fish like tuna and salmon help fight inflammation in your body. That can help people with rheumatoid arthritis. These fish also have omega-3 acids, which help battle inflammation and cancer.
8. Stop when you’re full. Don’t feel that you have to gobble up every bit of food in front of you. On a scale of 1 to 10, with 1 “starving” and 10 “Thanksgiving full”, most of your meals should have you feeling about at 5 or 6.
9. Get colorful. Focus on boldly colored fruits and vegetables: red, like peppers and apples; yellow, like bananas; violet, like eggplant. All these are a great source of antioxidants.
Yes, healthy eating can be a challenge sometimes, but with the above expert tips, there are healthy ways to eat right (and deliciously) and lose weight.