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Nutrition

Nurture your body

What's Good to Eat?

9/16/2015

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Picture
Today, people are health conscious and become more selective in food choices for healthy eating. The difficulty is, however, to figure out what’s good to eat.

I have seen a list of “14 foods you should never eat” from media news as follows –

1.    Swordfish
2.    Nonorganic Strawberries
3.    Diet Soda
4.    Anything from McDonald's
5.    Canned Tomatoes
6.    Bread
7.    Industrially Produced Hamburgers
8.    Corn
9.    White Chocolate
10.Artificial Sweeteners
11.Sprouts
12.Butter-Flavored Microwave Popcorn
13.Food Dyes
14.Chain-Restaurant Ice Cream Sundaes

This is s a little scary. I confess, I ate all of those listed above; more or less, but I am OK. I trust everyone ate them too. If not, what else is there to eat practically?
  • Never say “never.” To be health conscious is good, but not in a strict manner.  Eating habits and diet is not a quick change; if did, it will not sustain. To make this change, be practical and start with small steps -  

  • When food shopping, pay more attention to food labels and make healthier choices, knowing what you buy is what you will eat. Keep the unhealthy food out of your home is the first guard for self-control.

  • Balance meals – eat colorfully; green for vegetables, red/yellow mix for fruits, brown for meats, white for carbs. Go for more green is always better. Eat slowly, allow about 20 minutes to sensation the fullness.

  • Establish a meal schedule as routine, whether three meals a day or practice intermittent fasting, the best schedule is what will work for you and you can stick with it.  Keep your total daily calorie intake on target based on your weight loss or weight maintenance goals.   

  • Practice portion control and stop eating when satisfied (about 80%, but not completely full). You may allow occasional indulgence to keep cravings, this will actually help you to stick with it in the long run rather than give it up after a short trial.

  • Watch calories from beverages. Drink more water and green tea; less (or none for) soda and alcohol. A recent study suggested that drinking water before meals will benefit weight loss.

  • Create accountability for your own behavior and keep a journal tracking daily food and beverage consumption. Review it the next day and make improvements toward your realistic goal.

​
Feel free to contact qualitylifeforum@outlook.com for your health coaching needs.

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  • Home
  • Forum
    • Mind and Body
    • Feeling well
    • Feeling ill
  • Coaching
    • Coaching Programs >
      • Loneliness Breakthrough
      • Therapeutic Lifestyle Changes
      • Time-Restricted Feeding for Healthy Aging
      • Customized program
    • 2021 Health Coaching Monthly >
      • Hew Year Brings New Hope
      • Pandemic Winter Blues
      • Make a Self-Care Plan for Your Golden Years
      • Are You Fully Vaccinated?
    • 2020 health coaching Monthly >
      • The Key Role of Protein in Healthy Aging
      • Healthy Fat for Healthy Aging
      • Healthy Aging Energy Source Carbohydrate
      • Transform Pandemic Fear to Self-Care
      • Hope endures
      • Breathing and Blessing
      • Listening to your body
      • Keep Fit for Your Age
      • Time-Restricted Feeding Is A Healthy Lifestyle Choice
      • Process and Results
      • Moderation
      • Invest In yourself
    • 2019 Health Coaching Monthly >
      • Empty Nest
      • Food Safety and H. pylori Infection
      • Body Image and Self-Care After Midlife
      • Exercise is Medicine
      • Cognitive Health
      • Dietary Supplements Are Not Drugs
      • GERD
      • Downsizing in the Golden Years
      • Time for change
      • Action is what counts
      • Osteoporosis in Women
      • Dealing with Difficult Emotions in Holiday Season
    • 2018 Health Coaching monthly >
      • The Golden Keys for the Golden Years
      • loneliness Breakthrough
      • Regulate Blood Pressure
      • Lowering Cholesterol
      • Blood Sugar Self-Management
      • TLC Transformation
      • Golden Mindset
      • Nourish Your Body for Healthy Living
      • Keep Life in Motion
      • Tough Fight for the Belly Fat
      • Dealing with chronic stress
      • The Most Valuable Gift
    • 2017 Health Coaching monthly >
      • Willness Attitude and Winterizing Fitness
      • Live with Thyroid Nodules
      • Exercise for Blood Sugar Regulation
      • Longevity and Quality of Life
      • How to Reduce Aging Eye Fatigue
      • Sleep Well
      • Intermittent Fasting
      • Facing a life-threatening illness
      • Music Learning for older adults
      • Better to Eat Meat or Plant Food
      • Immunity and Aging
      • A Special Holiday Gift
    • 2016 Health Coaching Monthly >
      • Wellness Mindset
      • Get Active
      • Balance Training
      • Emotional Healing
      • Vitamin D Deficiency
      • Weight Management
      • Health Literacy
      • Prevention
      • Significant Health Indicators
      • Gratitude for life
      • Home Coming for Holidays
  • Health Product Guide
    • Choices for Healthy Living
    • Vitamins and minerals
    • Digestive Health
    • Heart Health
    • Eye Health
    • Joint Health
  • About
  • Contact
  • Blogs
    • Blog How much water to drink in a day?
    • Blog What’s Good to Eat?
    • Blog Are You Motivated for a Healthy Life Style?
    • Blog A Green Tea Invitation
    • Blog The Value of Vitamin and Dietary Supplements
    • Blog Holiday Edition 2015
    • Blog Travel album of Switzerland
    • Blog A Mourning Dove Story