good eating habits

* Drink water, little and often throughout the day.
* Eat
something in the morning – it does not have to be first thing as you
jump out of bed, but eating something when you get up will replenish
your blood glucose levels and fuel your brain and your body.
* Eat
at least 5 portions of fruit and vegetables a day – they’re great as
snacks and if you have at least 1 serving per meal, you’ll easily make
this target.
* Go for colour. Check you are eating a variety of colourful fruit and vegetables – think yellow, red, green and orange.

* Eat as wide a variety of foods as possible. If you can count up the
number of different foods you eat on your 10 fingers, you need to add
more kinds to your diet. This will help you get a greater choice of
nutrients and fibre sources.
* Avoid long periods without eating.
This will help stabilise your blood glucose levels and make you less
likely to over-eat, or grab an unhealthy snack, later.
* Rate your
food hunger. On a scale of 1-5 (1= starving, 5= stuffed). Aim to eat
before you reach “1” and stop eating before you reach “5”.
* Take
time to eat. It sounds obvious, but it will help you eat more balanced
diet and avoid excess calorie intake. Studies show that individuals eat
up to 15% more calories when they are in rush at meal times.
* Chew your food. Proper chewing can aid your digestion, and has been shown to reduce symptoms off irritable bowel syndrome.
* Avoid fad diets. There are no miracle foods – good health requires you to eat a variety of quality food in moderation.

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