Healthy Eating Habits

• Always eat a big breakfast.
• Add 1/2 cup of fruits to your breakfast.
• Drink 8 glasses of water and carry a bottle of water with you all the time.
• Eat fish on most days of the week. Choose fatty fish like salmon, herring and trout as often as possible.
• Eat only whole grain cereal. Look for at least 3 g of fiber and not more than 10g of sugar in one serving.
  
• Add walnuts to your breakfast or salad to increase your omega-3 consumption.
• Eat fresh fruits as snacks between meals.
• Eat at least one apple daily.
• Make every meal balanced: 40-50% carbs, 25-35% protein, 20-30% fat.
• Consider going semi-vegetarian completely or at least for a week every month
• Ditch soft drinks.
• Limit your consumption of juices. Opt for freshly squeezed juices to get the most nutrients and dilute them with water to reduce calories.
• Have small treats every week. Choose a treat that you like the most and have it every week to keep your healthy eating enjoyable (eating a pizza or a chocolate Sundae is not a threat, it is pigging out).
• Do not eat heavy meals before you go to bed. If you are hungry go for some fruit, a small bowl of whole grain cereal or yogurt.
• Eat oatmeal in the morning.
• If you are trying to lose weight, decrease each of your meals by 25%.
• Use coconut oil for cooking. Most liquid oils (like olive oil, canola oil etc.) become toxic and turn into trans fats once they are heated to 200 degrees whereas coconut oil stays stable up to 360 degrees.
• Decrease your daily sodium intake.
• Make snacks not more than 100 calories. A 500-calorie piece of cake is not a snack, it’s a meal.
• Drink vegetable or tomato juice instead of fruit juices.