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Session 4-1

Ways to Eat Healthy

Healthy eating is determined both by HOW we eat and WHAT we eat.

“HOW” to eat:

1. Set up a regular pattern of eating

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Spread your calories throughout the day to keep you from getting too hungry and losing control.

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Eat 3 meals each day & consider having 1-2 healthy snacks, while staying within your calorie budget.

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Don’t skip meals.

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Try to eat at the same time each day.

2. Eat slowly to enjoy your food more

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Try pausing between bites.

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Put down your fork and take a break between bites and enjoy the taste of your food.

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Drink water with meals.

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Eating slowly will help you:

  • Digest your food better.
  • Be more aware of what you are eating.
  • Be more aware of when you are full.

3. Don’t worry about cleaning your plate

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Serve yourself smaller portions to begin with.

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Finishing everything on the plate is often a habit we develop from childhood – better to save some food for a later meal.

4. Avoid oversized portions

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Use a smaller plate, bowl, and glass.

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Portion out foods at meals and snacks before you eat.

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When eating out, choose a smaller size option, share a dish, or take home part of your meal.

5. Drink water instead of sugary drinks

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Cut calories by drinking water or unsweetened beverages.

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Soda, energy drinks, and sports drinks are a major source of added sugar and calories.

6. Change your eating environment

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Eat with others.

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Do not eat while watching TV or doing anything that distracts you from your food.

7. Be aware of sodium in foods

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Use the Nutrition Facts label to choose lower sodium versions of canned and packaged foods.

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Select “low sodium,” ”reduced sodium,” or “no salt added” items.