Do you want to lose some pounds? You can keep your weight in check and get great results if you set up a goal and take a resolution to accomplish it.Well , it’s not tough because MWH DayHealthy gives you an everyday check-list to inspect whether or not you are on the right track with your diet. Here you go.
Are you eating minimally processed whole foods or the following?
- Whole grains (whole wheat, steel cut oats, brown rice)
- Vegetables (a colourful variety—not potatoes)
- Whole fruits (not fruit juices)
- Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
- Plant oils (olive and other vegetable oils)
Do you use your hand to control the portion of the food you eat?
- The palm of your hand = (must equal to) protein portions (meat, fish, eggs, dairy, or beans)
- The size of your fist = portion of rice, pasta, fruits or vegetables
- A handful = raisins and nuts for snack
- Two handfuls = soup, salad or cereal
- Thumb = fat-dense portions (oils, butters, nut butters, nuts/seeds)
- Do you exercise enough?
Power-walk for 30 mins is mandatory
1 hour a day of moderate to vigorous activity is also advised. This activity can be pieced together from short bursts of 10 minutes or more.
- Are you drinking water or beverages that are naturally calorie-free, or are you drinking sugar-sweetened beverages (soda, fruit drinks, sports drinks)? If you are doing the latter,then it’s a strict no-no.
Fruit juices are good, but not more than a small amount.
- Are you limiting the screen time?
Keeping television/screen media time to no more than two hours a day is the right thing to do. In fact, the less, the better,because the more you tend to sit in front of the television , the more you tend to eat without realizing how many calories are you in taking.
- Are you sleeping well?
7 to 8 hours of night sleep is a must.
- Are you brushing your teeth after each meal so that you do not crave for more?
- Are you munching on healthy snacks instead of binging on fat-laden food?
Choose snacks that do not have any preservatives and say no to junk-food.
So, what’s your score?
If you have a tick on all of the above, then excellent.
If not, it is never too late to switch to good habits.