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Make healthy eating a slow but integral part of your life. Crash diets only
result in temporary weight loss.
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Instead of only thinking about what food to avoid, focus on what nutritious
food you can add to your diet.
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Buy locally produced organic products whenever possible.
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Replace cookies made from regular flour, with biscuits made with whole
grain.
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Choose beverages with little or no added sugars.
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Beans, peas and lentils are a good source of protein and fibre.
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Reduce portion sizes of meat and poultry, and always remove fat before
cooking.
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Eat small portions of healthy food every 2 hours.
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Make at least half of your grain products whole grains each day. Whole grains
include whole oats, finger millet (ragi), whole wheat, and brown rice.
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Leading health authorities recommend we eat about 30-grams of dietary fibre
each day. A banana has about 3 grams.
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Walnuts, canola and flax seed oils are great sources of short chain omega-3
oils, which are very good for the heart.
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Include apples as part of your diet. They contain pectin, which naturally slows
digestion and promotes a feeling of fullness.
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Consuming fish 3-4 times a week can be great for your brain, eyes and heart.
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A small handful of almonds each day can be great for your heart.
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A glass of red wine contains a health promoting substance called resveratrol.
It is also found in dark grape juice.
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To lose weight, scientists recommend eliminating 200 calories of energy each
day by either walking more or eating less.
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Whey protein is a great post exercise workout drink.
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Watch out for trans fats, which are found in fast food and deep-fried food, as
these can increase your risk of heart disease.
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Oats aren't just for breakfast. Try them in your evening meal too. Try oatcake
pancakes instead of pasta.
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Reduce saturated fat in your diet by cutting down on meats, butter and cheese
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Use a smaller plate to help with portion control.
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Toss seeds like chia, sunflower, and flax into your salad. They add flavour and
also boost your intake of vitamins, minerals and proteins.
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Put your spoon or fork down in between bites, and take your next bite only
once you have finished chewing the previous one.
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Look for muffin recipes that call for both oats and whole-wheat flour. This will
give you a nice balance of soluble fibre (from oats) and insoluble fibre (from
the whole wheat).
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Turn off the TV or other distractions whilst eating. People who watch TV
while eating tend to eat more.
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When eating out, always order the smallest portion available.
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When eating out with friends, split the portions, especially desserts.
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Avocados have fats that are slowly digested and their ample fibre (3 grams
per quarter avocado) makes them an intelligent choice.
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Decide a few small changes that you will make to your eating habits and focus
on them. Reward yourself for every successful change made..
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Read food labels carefully and avoid those that have added salt or sugar.
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Switch to fat free or low fat milk. It still contains the same amount of nutrients.
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Watch your portion sizes and how many times you refill your plate.
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With lowest calorie count and fat among nuts, the small and flavourful
pistachios make a satisfying snack as well as a healthful ingredient in many
meals.
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Make it a point to include five servings of fresh vegetables or fruits everyday.
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Beans are a rich source of calcium and fibre, so try to incorporate black beans,
pinto beans, kidney beans, white beans, black-eyed peas, or baked beans into
your diet.
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Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
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Enjoy your favorite food occasionally, however make sure to eat a small
portion instead.
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When faced with a stressful situation, turn to other alternatives like music,
meditation or exercise rather than comfort food.
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Low in fat and high in fibre, brown rice is a rich source of selenium. Swap in
brown rice for white, and youll do your health a big favor.
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When it comes to meat, fish, chicken, and turkey will be your best bet for
lowering your cholesterol. However, avoid the skin, organs, and the dark
meat.
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Instead of eating three large meals a day eat five to six mini meals.
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Keep a food diary. It does wonders when you actually write down everything
you consume.
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Make the oatmeal with milk instead of water. This will also add calcium and
more protein.
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Drink water at regular intervals, even if it means you need to set a reminder.
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Instead of eating straight from the packaging, plate your food instead. You'd
be surprised by the quantity of food inside the packaging.
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Avoid open buffets.
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A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your
hunger easily until lunch.
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Next time youre feeling lethargic after lunch, forgo that cup of coffee in favor
of a serving of cold yogurt.
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Signal No more food to your body by brushing your teeth shortly after
dinner.
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Instead of mayo use mustard for your sandwich.
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Whole wheat bread contains more vitamins, minerals and dietary fibre when
compared to the plain white variety.
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Contrary to popular belief, currently there are no dietary supplements that
can 'melt' or 'reduce' body fat or cellulite.
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Milk and dairy alternatives, such as enriched soymilk, cheese and yogurt
provide protein and calcium.
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Youre more likely to pick a healthy snack if its convenient and within reach.
Try putting fruit in a bowl on the counter, so you can grab an apple or orange
next time youre hungry.
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The healthiest way of cooking eggs is to boil or poach them.
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If consuming a light lunch, go for a walk whilst eating.
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Eat slowly and chew your food well. This aids in digestion and helps you feel
full faster.
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Feel like youre in a midday slump? A small serving of mixed nuts will give you
the pick-me-up you need.
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Eat regular meals. Skipping meals can lead to out-of-control hunger and result
in overeating.
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Use tomato instead of cream and cheese based sauces in your cooking.
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Make whole oats a part of your breakfast at least twice a week, as they are rich
in fibre, minerals and vitamins.
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High-salt diets have been linked to hypertension. Ditch the salt. Instead use
lemon, herbs and spices to add flavor to foods.
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Healthy carbs (also known as good carbs) include whole grains, beans, fruits
and vegetables. These are digested slowly and help you feel full for longer.
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Make sure you include protein and vegetables in every meal.
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Limit your intake of tea or coffee by using a small size cup.
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Snack on a half-cup serving of dry roasted soybeans, which provide nearly half
the necessary magnesium for the day.
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Reduce your refined sugar consumption by cutting down on confectionery,
chocolate and soft drink.
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A banana is a great post workout snack.
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Eat color rich red, orange, and dark-green vegetables, such as tomatoes,
carrots, spinach and broccoli.
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Liven up your muesli or oats by adding different fruits, nuts, spices, and seeds.
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Eating fruit for a mid-morning snack is extremely healthy.
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Carry your lunch to work instead of ordering take away.
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Where possible keep the skins on fruits such as apples and pears, as they are
high in fibre.
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Start your meal with a soup or salad.
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Treat your sweet tooth and get more fibre with a fruit salad. Try bananas,
blueberries, and apples, sprinkled with walnuts and shredded, unsweetened
coconut.
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Plan your family's meals in advance so you dont end up eating junk food.
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Replace white flour with whole wheat flour.
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Instead of flavored yogurt, which tends to be high in sugar, eat fresh natural
yogurt with fruit pieces.
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Eating healthy food or snacks every 3-4 hours helps you regulate body weight
and manage blood glucose levels.
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Yogurt is great for digestion.
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Instead of diet drinks, have a glass of plain soda water with a dash of lime.
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Buy and eat fresh seasonal fruits, as they will always be at peak flavor and full
of nutrients.
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Don't skip breakfast, it can generate hunger pangs, also leading to frequent
snacking and binging later in the day.
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If you drink alcohol, replace beer or spirits with a glass of red wine.
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Eat slowly, and stop eating when you are 80% full.
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Replace milk chocolate with dark chocolate, which is also good for the heart
and brain.
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Do not sleep for at least 2 hours after your meal.
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Choose wholegrain cereals, breads, crackers, rice and pasta. They're high in
fibre and keep you full longer.
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Don't lean on butter, sour cream, and other fatty additives for flavoring. Liven
up your dishes with herbs like oregano, basil, thyme, cilantro, or coriander.
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Eat whole pieces of fruit rather than its juice, which tends to be high in sugar.
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When eating sweets or deserts follow the rule of the French - you can eat
anything as long as it's only three tiny bites.
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Make it a point of eating a mix of colors in your fruit and vegetables.
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If you're crazy for donuts with your coffee, try switching to whole-grain
granola bars or oat cookies instead.
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Make healthy and simple food swaps, such as replacing regular rice with the
brown rice or dark wild variety.
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Kick start your day with a large glass of water!
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Breakfast means exactly what it says... "Break the Fast!". So make it a point to
eat a complete meal for breakfast, to ensure high energy levels and to avoid
binge eating later in the day.
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The easiest way to consume finger millets (ragi) is to grind it into flour and
add it to any batter. You can also make porridge with it for a wholesome
breakfast.
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Minimize caffeine in all forms. Drink green tea instead.
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Keep a mix of fruit, nuts and other easy to carry snacks at work, and consume
them when hunger strikes.
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Stay hydrated! Make it a point to drink water at frequent intervals so that you
stay fresh.