Healthy Eating

Tips for Healthy Eating
Think fruits, vegetables, whole grains, low-fat or fat-free milk products, and meats that
have little fat.
Drink water instead of soda.
Eat only small amounts of fats like butter, margarine, and mayonnaise.
If you are going to have a piece of candy that is high in sugar and/or fat, make it a
small one and think of it as a treat.
Eat when you are hungry. If you are bored or upset, go for a walk instead of eating.
Eat slowly so you don‟t eat too much. It takes about 20 minutes for your stomach to tell
your brain that it is full.
Eat at least three meals a day. One of these should be breakfast.
Make your lunch to take with you instead of eating out.
Let everyone know that healthy eating is important to you.
Keep a “healthy eating log”
At home:
Keep only healthy foods in your kitchen. When shopping for groceries, emphasize
whole foods over processed foods.
Use a salad plate instead of a dinner plate to control portion size.
Avoid eating family-style. Instead, plate meals at the kitchen counter and
immediately freeze or refrigerate extras.
Avoid eating meals in front of the television.
Trim fat from meat and poultry.
Instead of frying, try using these cooking methods: broiling, baking, grilling,
roasting, steaming, and poaching.
Dining out:
Split an entrée with a friend.
If the portion size is large, decide how much you will eat and have the rest boxed
to take home.
Choose baked, grilled, poached, broiled, roasted, or steamed menu items instead
of one that is fried.
Rethink what eating out means. Rather than an excuse for overeating, think of it
as part of your healthy way of eating.
Enjoy!
Healthy Eating [Reading Level: intermediate, abbreviated] Page 6 of 6
Sonoran University Center for Excellence in Developmental Disabilities