Phil’s Guide to Eating Success!

How to Eat Healthy Foods?

There are four key things to remember. 

1. Menu planning
2. Shopping for food items
3. Cooking
4. Repeat

What are some Tricks to Eating Well?

1. Eat small balanced meals with portioned healthy snacks in between. 
2. Eating consistent meals throughout the day helps us to become mindful of the types of foods we select. 
3. Over time, it becomes easier to manage weight after planning meals, shopping for healthy foods, reading food labels, and practicing good cooking habits. 
4. Do not think of it as a chore or a diet; think of it as eating smart!

What does Eating Well Look Like?

Once you have gone through a few weeks of just tracking what you eat daily, now it is time to plan how to eat well consistently. 

1. First, aim for 2-3 healthy, low-calorie meals and 1-2 healthy, low-calorie snacks. 
2. Space your eating times 3-4 hours apart. 
3. Eating first thing in the morning is essential because it helps raise your metabolism and prevents hunger pains later in the day. 
4. Eating later at night is generally not good for you. 
5. You can also try eating food earlier in the day, so you do not overeat at or after dinner. 

Here is a Sample Food Meal Planning Menu and a Sample Day-to-Day What to Eat

• Research shows that the best way to balance your meals is by eating non-starchy veggies, protein, grains/starchy foods, dairy, and fruit and mixing snacks with nuts or a salad.
•  It is also important to remember to drink a few glasses of water before a meal and to substitute those sugar cravings like soda and sweets for tea or sparkling water. 

• Myplate.gov is a great place to start to get an idea of the percentage of protein, carbohydrates, and fat you should eat for each meal. Generally, you can plan for each plate to consist of 30-50% protein, 30% carbohydrates, and 20% fat. 
• Suppose you also wonder how many calories you should eat per day depending on your weight. In that case, several online websites help you figure out exactly how many calories you should take in per day. 
• https://www.calculator.net/calorie-calculator.html

Happy Training!