Last week I attended a seminar at work that gave suggestions on how to eat more healthy. I took some great notes and thought I’d share them. Enjoy.

– Checkout myplate.com for eating advice.
– Variety in food i.e. different colors of vegetables.
– More raw.
– Eat meal in the morning.
– Portions, healthy fats
– Choose my plate.gov advice on eating, servings etc.
– Get protein from a food source rather than protein shake or bar
– Limit saturated fats.
– Seek out foods that have omega 3. also helps depression.
– Don’t skip meals during the day and having a big meal in the evening. Work on 3 square meals)
– Choosing small meals every 3 hours. Increases your metabolism and trains you into eating small portions.
– Snack ideas (nuts that fill your hand is a good serving size). humus with celery
– Once cup about size of your fist or a tennis ball for cooked vegetables and 1/2 cup grain
– 1 oz. is about the size of your thump
– 3 oz. is about the size of a deck of cards or palm of your hand.
– Half of plate is fruit and vegetables.
– Frozen vegetables are packaged without salt. you could rinse off vegetables for canned.
– Processed foods often add sugar, salt and fat. chose foods in whole and natural foods. i.e.: frozen.
– Use other herbs and spices is a good alternative to salt and they provide health benefits.
– Ingredient list gives you items listed by weight. if sugar listed first in a cereal then its heaviest in sugar. Dash is good alternative to salt.
– Meal samples: vegetable stir fry with beans and rice. meat stew with vegetables and rice.
– Cook extra food to make a lunch meals.
– Tools that can help cook, rice cooker, steamer, .
– Store frozen berries and greens like spinach in freezer.
– Art of eating
1. Sit down for your meal
2. Eat as much color to your plate as possible.
3. Keep snack on hand,
4. Chew food completely
5. Eat with others or eat outside to relax body.
6. Be aware of portion sizes,
7. Increase your physical activity.
8. Chewing foods can help break down food so digestion can observed more of the nutrients.
9. Savor your food as you eat slowly.

If you has advised that you would like to share on things that helped you become more healthy, please feel free to share them thanks.