For some of us eating healthy is as exciting as a trip to the dentist. However, it needn’t be so. But where do we start? Recognising that a gradual change to healthy eating, rather than a quick fix diet is important.

Why should you consider what you eat?

You are what you eat. Scientific research demonstrates that what we eat affects how we think and how we act. Still, most people don’t acknowledge the connection between their food and their mood. Stop and reflect for a moment about how you feel throughout the day. Do you sometimes feel fuzzy and tired after lunch? Angry and irritable between meals? Energized by a great meal? Food undoubtedly changes your mood. Extreme examples are coffee or alcohol, which change your state of mind within minutes.

Make Healthy Eating a Habit

Most people are creatures of habit. Monday means chicken for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect - even if our meals aren’t that exciting. That’s what makes eating healthier so scary sometimes.

Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon - it takes about a month for any new action to become habit.

Here are some guidelines:

1. Adopt a healthy attitude towards food and be critical of your eating habits. Do you eat more when stressed? Do you withhold food from yourself in order to feel in control? Carefully journal your food intake for two weeks.
2. Drink 2 – 3 litres of water per day. Consuming water during and after meals aids digestion, improves your overall sense of healthiness, as well as helps you feel full.
3. Read the labels on everything you eat. Many companies try to sell their food off as “healthy” when it is anything but. If you are trying to lose weight, choose foods with low calories. Too many calories, overeating and not enough exercise, can make you fat.
4. Always eat breakfast. People who skip breakfast are usually fatter than those who eat a well-balanced breakfast. This is because eating breakfast gets your metabolism started for the day.
5. Reduce your stress levels. Many people eat more when they feel stress; the stuffed feeling makes them feel comfortable and helps them relax. Try other ways of relaxing, like a hot bath or a walk around the block.
6. Get enough sleep. Growing evidence supports that missing out on sleep can increase your appetite. Most people need about 7-8 hours of sleep each night.
7. Go organic. According to research organic fruits and veggies have 50% to 60% higher levels of cancer-fighting antioxidants than non-organic fruits and veggies.
8. Increase your fruit and vegetable intake. They are generally low in fat and calories but high in nutrients and can help you achieve and maintain a healthy body weight.
9. Eat less, but often. Reduce your food portion size and snack with fruits in between your three big meals. 
10. Importantly, keep moving.

Do you need support and assistance with issues around eating? Click here

Guidlines to Healthy eating  Click here for more information

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