Thursday, May 24, 2012

Healthy Eating Habits


EAT- eating is a daily activity of all humans, which is also known as consuming. 

  1. Eat a variety of nutrient-rich foods.
  2. Enjoy plenty of whole grains, fruits and vegetables.
  3. Maintain a healthy weight.
  4. Eat moderate portions.
  5. Reduce, don't eliminate certain foods.
  6. Balance your food choices over time.
  7. Know your diet pitfalls.
  8. Make changes gradually.
  9. Remember, foods are not good or bad.
  10. Eat regular meals.

10 Tips For Eating Healthy On a Budget
  1. Cook at home.
    ~The most important change I made to save money was to turn cooking at home into my default option rather than rely on neighborhood eateries as my go-to cop out. Eating out is expensive, no matter which way you cut it.
  2. Shop on weekends.
    ~If you already have fresh food in the fridge, you will be more motivated to cook for yourself instead of going out and spend money. Make the habit of buying food ahead of time and you won't be as tempted to waste money going out.
  3. Shop seasonally.
    ~When choosing what to eat, taste trumps health 90% of time. (That's why you rolled you eyes when I suggested you eat fewer burritos.) If you really want to start eating healthy, you must want to eat vegetables, and that will only happen if the ones you buy taste delicious. Seasonal, how you produce can completely change how you feel about vegetables and fruits - it also tends to be the best deal in the produce section.
  4. Shop at the farmer's market.
    ~In my experience, the best tasting produce in a chain grocery store is at Whole Foods. But if you have been shopping there you know what a dent it can put in your wallet (this does not apply to their non-fresh items, which are competitively priced and often cheaper than other stores). Rather than handing over your Whole Paycheck or setting for less than inspiring options at Safeway, do your weekly produce shopping at your local farmers market. If you shop intelligently, you can get two meals for the cost of one burrito.
  5. Focus on leafy greens.
    ~Leafy greens like, kale, chard, collards, spinach and broccoli are some of the nutritious, least expensive things you can buy. And this is true at any grocery store, not just the farmers market. Frequently, half a bunch of kale with some beans, grains and herbs can be your dinner and costs around $1.50. It also takes less than 15 minutes to prepare.
  6. Buy in bulk.
    ~Canned beans are fine, but dried beans tastes better and are way cheaper. Grains from the bulk bins at your local food store are only pennies per serving. Cook these staples in large batches and save them in your freezer for cheap, quick and nutritious food anytime. This is also true in lentils. Just add some greens and you're good to go.
  7. Eat less meat.
    ~This is probably the easiest way to save money. Whether at grocery store or at restaurants meat is always the most expensive thing in the menu. I do not advocate a vegetarian diet, but limiting meat to once or twice a week is an easy way to cut back on both calories and expenses. If you are worried about protein (you needn't be) you can eat beans, eggs and lentils instead.
  8. Use fish from cans.
    ~Fish is an important part of a healthy diet, but fresh fish can be expensive (especially the wild sustainable kinds). Canned salmons, sardines (boneless, skinless), smoked mackerel and anchovies are inexpensive alternatives for protein, Vitamin D and Omega 3 fatty acids.
  9. Make fruit dessert.
    If you think the farmers market is expensive my bet is you spend most of your money on fruits. Fruit can be very expensive, especially summertime berries and stone fruits. While I do recommend you invest in some high-quality farmers market fruit. It will be easier on your wallet if you consider fruit a treat.
  10. Think long term.
    I am not arguing that buying every single food item at the farmers market is the cheapest way to shop, but it is almost certainly the healthiest. Healthy eating doesn't have to be expensive, but unhealthy eating can cost your life.

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