As must as we wish we could, we can’t change our genes. We can’t change what diseases could be hereditary or what conditions we are more prone to. But there is hope for all of us.
We can change what we eat. What you decide to eat every day plays a major role in determining your risk for developing a variety of illnesses and can combat any hereditary conditions by reducing your risk by nearly 50 percent.
Eating smart can help shed excess body fat, lower your risk for osteoporosis, diabetes, heart-related conditions, as well as help you maintain a healthy lifestyle by lowering your blood pressure and cholesterol.
What we choose to eat matters.
Eating smarter doesn’t have to be harder. Learn to help your body maintain a healthy weight, have increased energy and fight back against pesky hereditary conditions by eating foods in moderation and choosing more balanced meals instead of considering the changes to be “dieting”.
In eating smarter, always remember the “3 P’s for Success”.
Pre-planning your meals will help you avoid the temptation of grabbing that muffin on your morning commute. It’s easier to plan meals by making them in advance. After your weekly grocery store visit, find a time during the week to cook what you purchased and prepare it for different meals for the remainder of the week.
By planning ahead, you decide what and when to eat. Trust me, it makes eating cleaner much easier.
How many times have you grabbed that bag of chips and eaten until it’s half empty? By literally putting your food on your plate before eating it, you force yourself to see the portion as the meal.
It’s best to shut out distractions while eating too! Noises from the TV or tasks to do can leave you mindlessly eating without realizing how much you’ve eaten. Take a second, slow down and savor the flavor of your food.
3. PORTION CONTROL
Despite eating healthier foods and making wiser choices, it is still very possible to overeat. Practice portion control by following the first two “P’s” and planning what you’ll eat, how much you’ll prepare and then setting it on a plate for serving. Making portion-sized plates instead of scooping from a larger batch helps control your portions as well.
Ditch the fast food and learn how to enjoy lean meats such as chicken, turkey, fish and other high-quality protein sources – these should take up at least 1/4 of your plate. Choosing to enjoy whole grain foods such as brown rice, pasta, potatoes or corn? Make sure that your portion doesn’t exceed 1/4 of your plate. Load the rest of your plate with beautiful shades of green, red and orange from vegetables.
Eat smarter and build that foundation for a healthier life.