1、The secret to a healthy dietOne question Im frequently asked is Whats the secret to a healthy diet?The answer isnt all that mysterious.You just have to keep some basic guidelines in mind,beginning with:Whether youre already trim or trying to lose weight,one of the best things you can do for your wai
2、stline and your health is to downsize your dishware.Cornell University nutrition researcher Brian Wansink,PhD,has found that switching from a 12-inch to a ten-inch plate leads people to eat 22 percent fewer calories.1.Use smaller plates.If you downsized only your dinner plate,youd be eliminating mor
3、e than 5,000 calories a month from your diet.It really is that simple.2.Make half of every meal fruits or vegetables.At breakfast,fill your bowl halfway with cereal,then top it off with berries or sliced banana.At lunch,eat a smalleror halfsandwich,and add two pieces of fruit.At dinner,make sure you
4、r plate is at least 50 percent salad,broccoli,asparagus,cauliflower,or whatever veggie you choose.This ensures that you get enough nutrients and automatically reduces the amount of fat and calories you consume(provided you dont go crazy with fatty dressings and toppings).Most of the healthiest foods
5、 have only one i n g r e d i e n t:T h i n k broccoli,spinach,blueberries,etc.Longer lists generally mean more sugar,more salt,more artificial flavors.More unhealthy stuff.5.Nutritious food doesnt have to be expensive.The smart choices cost no more.In fact,there was a potential small savings associa
6、ted with the healthy selections.And thats without considering such economical options as occasionally substituting beans or lentils for meat,or making a sandwich at home rather than spending money at a rest-aurant.By devoting a few minutes to planning for more nutritious eating,you invest in your ow
7、n health and that of your family.And when I say few,I mean it:Studies from UCLA suggest that a wholesome home-cooked dinner takes only about ten minutes longer to prepare,on average,than serving processed or ready-made food.If you make enough for leftovers youll save time in the long run.And dont fo
8、rget:Obesity,diabetes,and heart disease all lead to doctor and hospital visitswhich take a lot of time.7.Stop eating before you feel full.Slow the pace of your meals.Pay attention to what youre eating.And call it quits when youre about 80 percent full.After a pause,youll likely find that mostly full
9、 is full enough.Studies indicate that simply by eating at a leisurely pace,you could drop up to 20 pounds a year.As any 5-year-old or picky eater can attest,familiarity is a powerful driver of dietary preference.But taste buds are malleable and can be taught to appreciate new and subtler flavors.Whe
10、n you swap processed,high-fat,sodium-packed,and oversweetened food for healthier fare,it can take one to two weeks before your taste buds acclimate.Dont expect to love new flavors right away(and certainly dont expect your kids to).Just keep serving the new dishes,and soon neither you nor your palate
11、 will recall what all the fuss was about.8.Retrain your palate.9.Sit down to dinner with the entire family.Kids who eat with their parents are less likely to consume junk,less likely to overeat,and less likely to be overweight.Parents who eat with their children report greater satisfaction with fami
12、ly life.And families who eat together are far less likely to be plagued by eating disorders,drug use,smoking,and alcohol abuse.Thats a remarkable benefit to something as simple as sitting down together for a family meal.10.You really are what you eat.The best way to keep your body humming is to eat
13、a well-rounded,nutritious diet.As for better mental acuitywell,you get the idea:Your brain depends on the vitality of your heart,lungs,liver,kidneys(you name the organ)to be in tip-top shape.The best way to bring out your best attributes is to foster your overall health through smart eatinga diet th
14、at favors produce,grains,legumes,and lean sources of protein,such as fish and soy.And as is known to all,tobacco an alcohol are the two greatest evils that creat negative affections on our health.Thus a man should definitely be sure of what to eat and what not,what to drink and what not.Besides,joining a family outdoor pinic in a shining weekend would be a lovely way to keep psychologically/mentally healthy.Anyway,health is the most precious gift that man can ever have.THANKS
