Eat well, live well

The trick to healthy living is making small changes in your habits, taking small steps in the right direction. Do not try to change your lifestyle in one day: that is difficult and you may give up. Taking small steps is easier and you end up having better results. 

One of the most important habits is that of eating. You need to eat well to live well. Here are some tips to eat well.

• You need to eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products, fruits, vegetables and other protein foods.
• Enjoy plenty of whole grains, fruits and vegetables. Make combination of 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains, 2-4 servings of fruit and 3-5 servings of vegetables.
• Keep portion sizes reasonable. It is easier to eat the foods you want and stay healthy. The recommended medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint (473.2 milliliters ) of ice cream contains 4 servings. 
• Skipping meals can lead to out-of-control hunger, often resulting in overeating. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
• Reduce, don't eliminate certain foods. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
• If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in those ingredients. 
• To improve your eating habits, add some butter, creamy sauces or salad dressings rather than eliminating these foods, just cut back your portions and prefer non-saturated fats, like olive oil. Get enough fruits and vegetables. If not, you may be missing out on vital nutrients.
• Make changes gradually. Don't expect to totally revamp your eating habits overnight. Changing too much, too fast can’t get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. 
• Remember, foods are neither good nor bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
• Maintain a healthy weight. If  you are constantly losing and regaining weight, a qualified dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

Eating Out

We often went outside to eat with family members or friends. Nonetheless, we need to take care in several things to maintain the healthy lifestyle. Going out to eat is fun and convenient, but restaurant menus are filled with landmines. Here are a few ways to find healthy food while eating out.

• Many restaurants have a light, low fat, or healthy section on their menu, so check it out. Vegetarian and vegan options are usually the best on the menu.
• Ask for more vegetables, and  you will probably get them at no charge.
• Split your entree with someone and you will get a much more realistic portion size. You will is much more fluent and scientific than you'll.
• Eat a healthy starter, and  you will eat fewer calories overall. Get a soup or salad first.
• Descriptions like creamy, stuffed, sauced, or breaded generally indicate that the dish is heavy with fats.
• Try to avoid fancy drinks because most mixed drinks like margaritas or pina coladas are full of sugar. Drink wine, beer, or a simple cocktail instead. Pure water is always the most natural and perhaps the better beverage you can have.
• If the meal you want only comes with fried non-vegetables, ask if you can have it grilled instead.
• Eat on the lighter side and order vegetables - just be sure to avoid non-vegetables  that are heavily sauced or fried.

References

• http://www.telegraph.co.uk/sponsored/health/nivea-pure-natural/8495314/Natural-ways-to-be-healthy.html
• http://www.rogerdarlington.co.uk/healthy.html
• http://www.rncentral.com/nursing-library/careplans/100_easy_ways_to_be_healthy_inside
• http://healthylifestyletruth.com/
• http://www.realtime.net/anr/10eattip.html