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HOW TO EAT RIGHT

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HOW TO EAT RIGHT

Oladeji Showunmi

Consume three healthy meals per day (breakfast, lunch, and dinner); keep in mind that dinner does not have to be the largest meal.

  • The majority of food consumed should be healthy foods such as fruits and vegetables, whole grains, and fat-free or low-fat milk products.
  • Include lean meats, poultry, fish, beans, eggs, and nuts (with a focus on beans and nuts) in your diet.
  • Select foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; read labels carefully because the first listed items on the labels contain the highest concentrations of ingredients.
  • Control portion sizes; eat the smallest portion that will satisfy hunger and then stop eating. • Healthy snacks are acceptable in moderation and should include items such as fruit, whole grains, or nuts to satisfy hunger while not causing excessive weight gain.
  • Avoid sodas and sugar-enhanced drinks because they contain too many calories; diet drinks may not be a good choice because they make some people hungrier and increase food consumption.
  • Avoid eating a large meal before going to bed to reduce gastroesophageal reflux and weight gain. • If a person is angry or depressed, eating will not help and may worsen the underlying problems.
  • Avoid rewarding children with sugary snacks; this can become a lifelong habit for some people.
  • Avoid heavy meals during the summer, especially on hot days.

Vegetarianism has been promoted as a healthy lifestyle and weight loss; vegetarians should consult with their doctors to ensure they are getting enough vitamins, minerals, and iron in their diet.

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  • Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods such as fruits or vegetables, thoroughly wash them with running treated (safe to drink) tap water right before eating.
  • Avoid eating any type of raw or undercooked meat.

 

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