SECRETS OF HEALTHY EATING AND PORTION CONTROL!

Trying to understand the benefits of limiting and measuring your portions? These secrets will help you understand the important of portion

1.IMPORTANCE OF CALORIES

If you are conscious about the fitness and maintaining a healthy weight, then all you have to take care of is the calories intake. Steady weight can be maintained by keeping the calories in and out equal while to lose some pounds, you will have to burn more calories than you consume. This may sound easy to you, but unfortunately without watching how much you have been eating at meals and snacking in between, it might turned out to be difficult. However, by following up tips given here, you can learn how to eat less and keep the calorie intake in check.

 

Importance of Calories

LIMIT THE SNACKS

Snacks are usually an easy and tastier alternative to a whole meal, especially when you are in a rush. However it is an addictive and dangerous food habit that can be a major cause of overeating in most people. People often don’t pay much attention on the amount of snacks they eat. Snacks are full of calories which can drastically increase the overall calorie intake. Count your snacks and limit them to less than a couple snacks a day.

 

Limit the Snacks

 

USE THE PLATE

Another great way to achieve portion control is to put your food on a plate rather than eating out of the container or bag. Put your food in a plate and try to get more of healthy foods to cover most of your plate. It will help you avoid overeating as it is easier to stop once the plate is empty. The container or bag may contain more food than you actually want to eat.

 

Use the Plate

MEASURE YOUR PORTIONS

Portion control starts with an understanding of serving sizes and eating just the right amount of the food. When you eat twice the serving size, you double the intake of number of calories, carbs, and fats listed on the chart.

 

Measure Your Portions

HAVE PATIENCE WHILE COOKING

Sampling food while cooking sounds very tempting, especially when you are hungry or fond of cooking. However, if done frequently, it can add a decent amount of calories even you actually start eating your food. So it’s better to wait until the food is prepared.

 

 

Have Patience While Cooking

SLOW DOWN AND ENJOY

When you eat quickly or are extremely hungry you are more likely to overeat. Even if you are hungry, try eating slow and enjoy every bite. Concentrate on your plate and slowly eat only as much as you need to satisfy the hunger.

 

Slow Down and Enjoy

DON’T PUT EXTRA FOOD ON THE TABLE

Put only as much food on the table as necessary to satisfy your physical hunger. If there is more food on the table you will more likely go for a second serving. Also avoid eating the leftovers from your kid’s plate.

 

Don't Put Extra Food on the Table

DRINK WATER

Prefer water to satisfy your thirst. As options like soda, and juice can contribute to unwanted weight gain. Drink water few minutes before a meal will also help you avoid overeating. Avoid calorie rich drinks and drink more water.

 

Drink Water

EAT FILLING FOODS

Selecting filling foods like whole grains, whole fruits and lean protein can help you eat less. Try to eat such filling foods so that you can save yourself from overeating. You can also eat a filling fruit like an apple or an orange whenever you feel hungry.

 

Eat Filling Foods

SHARE A LARGE PORTION

Never try to finish all the food that has been served to you. If you have a massive portion served in front of you, consider that only half of it is meant for you. Sharing a dish with a friend will also help you escape the large portions.

 

Share a Large Portion

5 FOODS YOU SHOULD AVOID WHEN YOU’RE SICK

We bet food is not the first thing on your mind when you’re sick, or have a stomach bug or flu. But it’s always good to know the foods that you should refrain from eating while sick in order to recover quickly. Here is the list of foods you should avoid when you are sick.

SAY NO TO COFFEE

It’s best to avoid coffee when you are not feeling well or have a stomach bug because being a diuretic in nature, its consumption will make you rush to the washroom more often, which will leave you dehydrated. Not getting enough hydration will only make things worse for you, as dehydration makes your system less effective in fighting off virus or other infections. Caffeine is even worse when you are struggling with diarrhoea or vomiting, as both cause you to lose fluid.

 

Say no to coffee

 

GIVE ORANGE JUICE A BREAK

Do you love drinking orange juice, for it contains a good amount of vitamin C and has a lip-smacking taste too? Well, who does not? But, if you can’t resist the craving for orange juice even you are sick, you might want to think again. Yes, if you’re unwell, you’re better off without it because it is loaded with sugar, which can reduce the ability of white blood cells to fight illness. Give orange juice a break if you have cough, sore throat or cold as it can hurt your throat and make the healing process longer.

 

 Give orange juice a break

 

SWEETS CAN WAIT

Eating refined sugar can temporarily suppress your white blood cells’ ability to fight off bacteria. For a few hours after snacking on cookies, candy, or sugary cereal, your immune system becomes weaker which makes it less efficient at fighting off the germs that are making you sick. So stay away from all the sugar to help your body heal quicker.

 

Sweets can wait

AVOID MILK

If you have stuffiness and congestion, avoid drinking milk or any other dairy product till you get better. Dairy products, especially milk, tend to make you produce more mucus or phlegm. However, there is no evidence that shows that reducing milk consumption will reduce the mucus. Some people find that dairy makes their phlegm thicker and more unpleasant.

 

 Avoid milk

STAY AWAY FROM CRUNCHY SNACKS

Avoid eating snacks like potato chips or crispy toast because their abrasive texture will feel like sandpaper on your raw throat. The more you irritate your throat, the longer it will take to get better.  So, if you don’t want to increase your misery, you better stay away from these crunchy snacks.

 

Stay away from crunchy snacks
Source: http://www.onlymyhealth.com/
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