4 Simple Guidelines for Healthy Eating

We all want to be healthy. One important step to getting there is to eat healthy, I know, easier said than done, but it is true ‘you are what you eat!’ A couple of things to keep in mind when dieting; it is important that women consume no less then 1,200 calories per day and men consume no less than 1,500. Also, the standard daily nutritional recommendations from the American Dietetic Association are as follows: Protein should be 15% of your diet; Carbohydrates should be 55% – 60% of your diet and Fat should be 25% – 30% of your diet. To help keep it simple follow these easy guidelines and you will be on your way to a fitter and healthier you in no time!

  1. Eat your meals restaurant style, fill your plate and then sit down at the table. This helps you to pay closer attention to portions and as an added bonus; you will be less likely to have seconds.
  1. Keep a journal of what you eat for at least 3 days; include as much information as possible. A food diary really gives you a lot of insight into your eating habits. If you hate journaling, here is a fun alternative. Take a picture of your meals and snacks with your cell phone and then take a look at your portions, look at how many fruits and veggies are on your plate, look at the spreads, dressings and dips that you are using. You will be amazed at what you learn.
  1. I also want to encourage you to really know what you are eating: to read labels, to ask for nutritional facts when out and to know what the proper portion sizes are. Keep it simple by using these helpful comparisons instead of measuring your food.
  • 1 cup is about the size of a baseball
  • 1/2 cup is about the size of what would fit in your cupped hand
  • 1/3 cup is about the size of an egg
  • 1 tablespoon is about the size of the tip of your thumb
  • 1 teaspoon is about the size of a penny
  • 3 oz is about the size of a deck of cards
  • 1 oz is about the size of 2 dice
  1. Monitor your sodium intake. The American Heart Association guidelines for daily sodium intake are less than 2,300 mg per day. That is about 1 teaspoon. This can be tough as salt is in virtually all packaged and premade food. Whenever possible opt for low sodium products and avoid using table salt when cooking and at meals.


 Be Fit. Be Healthy. Be Happy.