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  • Writer's pictureTina Shiver

Guidance for Healthy Eating Habits

weight scale with a tape measure and apple sitting on it

Everyone is trying to find the answer to the best way to lose weight. If you are always worried about the number on the scale, then honestly you miss the journey to discover what type of food your body really needs.

If you count points (points that equal calories that equal food) then you can eat sugar and a little protein all day and fool yourself into thinking you are eating a balanced diet because you had your points in check.

If you eat a low calorie “frozen healthy meal” then you again buy into the fact that if you eat lower calories you will lose weight or that you are eating balanced. There is something to calories in versus calories out but if you dig a little deeper then you can uncover the balance of macro and micronutrients your body thrives on.

Tips for Healthy Eating

  • Eat 8-12 fruits and vegetables a day and include all the colors of the rainbow so that you eat plenty of phytonutrients which can help reduce your risk of many diseases.

  • Became aware of serving sizes. Just because the food industry has recommended what they think a serving size is on packaged food does not mean that is what you need.

  • Become familiar with what a carbohydrate, protein, and fat is.

  • Chew your food thoroughly. This is tough but it also forces you to slow down your eating and taste the flavor of your meal.

  • Include food that is a prebiotic in your meal daily. This would include garlic, onions, asparagus, oats, whole grains, yogurt, kefir. Prebiotics make short-chain fatty acids which in turn make probiotics.

  • Increase soluble fiber in your diet. Soluble fiber is found in beans, oats, fruit, and vegetables. Soluble fiber fills you up, helps to remove lousy cholesterol and helps to balance blood sugar.

  • Decrease your sugar intake.

  • Make a commitment to write down what you eat daily for one month, so you can see what is out of balance in your diet.

  • Decrease your snacks and try and stop eating at night early enough that you allow your brain to have a rest from food for 12 hours.

  • Include Omega 3 in your diet daily by eating fish, walnuts, chia seeds or greens.

Continue to tweak your diet. It never stays the same as your body changes daily because you are constantly changing hormonally and from a cellular level.

Next week we will be talking about eating disorder so until then be well.


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