Eating Healthy- Why Should I Change My Diet and Eat Healthier?-

Eating healthy is very important.  If you do, then good job!  If not, I hope you will make small changes and stick with them.  Eating healthy affects your entire body and mind...your present and future.

Aviod going on a "diet."  There are many crazy diets out there.  The problem with many is that they don't provide balance or nutrition.  Worse, when you go "off" the diet, you will likely gain more weight than you lost.

Instead, move toward small, healthy lifestyle changes that can and will last a lifetime.

Eating healthy can help in many ways

• Control your weight
• Have more energy
• Reach full physical potential while growing
• Put you in a better mood
• Prevent disease

Eating healthy reduces the risk of

• Heart disease
• High cholesterol
• High blood pressure
• Stroke (brain damage due to blood supply problems)
• Diabetes
• Some cancers
• Osteoporosis (thinning of the bones)

You'll feel better

A good balanced diet will make sure you have all the essential nutrients needed for your brain to function well ("Healthy Eating.").  Eating healthy helps to control your moods, which means more happy days than grouchy days.  To make sure that you are mentally in the best state, think about these things:

• Eat a balanced diet consisting of small meals of protein and fiber.  It helps prevent big swings in your blood sugar levels
• Eat more oats and whole grains- they release energy slower and longer
• Drink water to prevent headaches and fatigue (Conwell, Vikki.) 

When you eat well, you are more able to be active.  You have more energy, and are healthier overall.  ("Healthy Eating.")

Tips to help aviod over-eating

• Before eating anything, ask yourself if you're really hungry. If the answer is no, consider having a glass of water. You may find that you're just thirsty.
• Learn to refuse gracefully when people offer food that doesn't fit into your menu plan such as treats at coffee breaks.
• Do something to distract yourself from your desire to eat - call a friend, run an errand, or take a walk.
• Direct your emotional energy or stress into other things- not hanging around the kitchen and eating. Think about taking a walk, sorting through files, or cleaning out a cluttered drawer or closet. The urge to eat will pass.
• When you do eat, enjoy your food.  Don't watch TV, or read.  Just learn to chew slowly and enjoy your food. 
• If you find that you absolutely can't find an alternative strategy, don't try to restrain yourself too much - that may lead to binge eating. In that case, eat some vegetables or a piece of fruit. You won't have to feel guilty, and it may satisfy your craving.

Change gradually- Begin to eat healthier.  Only eat when you are actually hungry.

Plan ahead- Know when you will be hungry and have a small healthy snack with you.  This helps to avoid starving yourself, then binge eating when you finally find food.

Think Positively- Mind over matter.  If you really want to become healthier, think about it and it will become easier and more natural.

("Eating Habits.")

Remember...small changes over a long period of time are the best.  It's easier to make lifestyle changes that are not drastic.

"Eating habits: To lose weight, explore why you overeat." Mayo Clinic.com. 1 Nov. 2006. 22 Apr. 2007 http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100152073.

Conwell, Vikki. "The better you eat, the better you feel." The Detroit News.com. 13 Mar. 2007. 16 Apr. 2007 <http://www.detnews.com/apps/pbcs.dll/article?AID=/20070313/ LIFESTYLE02/703130388/1039>.

"Healthy Eating." Children, Youth and Women Health Service. 30 Oct. 2006. 21 Apr. 2007 http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=240&np=297&id=1998.