Eat Better Habits – Include more fruit and veg in every meal

Rainbow of fruit and veg

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“No one got fat from eating too much fruit and veg”

That’s a fact! Remember the healthy eating plate I showed you at the beginning of this course? If you have forgotten, shame on you! But just in case, click here to remind yourself…

Some of the benefits of having plenty of fruit and veg in our meals include the low calories, high fibre levels and range of vitamins, minerals and nutrients they contain. Their high fibre content means they bulk out a meal without adding many calories. This means you feel fuller for longer without the risk of gaining weight.

As a rough rule of thumb, different coloured fruit and veg are high in different vitamins and minerals. So if we make sure we eat a wide range of colours, we are making sure we get the full range of nutrients we need. In other words:

“Eat a rainbow of fruit and veg”

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Eat Better Habits – The less processed the better

Processed vs Whole Food

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The less processed the better

Humans process foods when we “do” things to them. Some processing is fairly simple and uses ancient techniques (eg – baking a potato), while other processing is much more complex and uses modern, industrial techniques (eg – making a Mars bar).

As a very rough rule of thumb, unprocessed foods could have come almost directly from the farm, field, forest or sea. Processed foods would have to go via a factory before reaching you.

Here are some examples of foods with different levels of processing:

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Eat Better Habits – Kitchen overhaul

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Set up your kitchen for success

Being in a good environment helps us keep our eating on track. Just imagine how difficult it would be to eat well if we lived in a cake shop!

So how can you make your kitchen an Eat Better friendly and helpful environment as possible?

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Eat Better Habits – Healthy eating habits

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Establishing habits one at a time

We are going to help you establish healthy eating habits, one step at a time. Because the most important thing to remember is:

“We do not need to change everything, all at once!”

Trying to change everything all at once usually ends up:

  • Overwhelming us with a task that is too big.
  • Fail to firmly establish any particular habit, causing us to relapse quicker and harder.

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Eat Better, Step 7 – The healthy eating pyramid and plate

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When we start building up a picture of what and why we are eating the things we do, it is important to know what we are aiming to change it to.

So I want to introduce you to the Healthy Eating Pyramid and Healthy Eating Plate. Both of these were developed by the very smart people at Harvard University. They are very good but simple ways of seeing what healthy eating actually is.

So here we go…

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Eat Better, Step 6 – Eating styles

Eating styles

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Eating styles

Having done your food diary and looked over it, now you can figure out what kind of eater you are…

Various eating styles have been classified. Have a look through these and see if you can recognise any in yourself or your friends and family…

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Eat Better, Step 4 – How to track body changes

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“What gets measured gets managed”

While this course is not a weight loss course, changes in body shape and body weight are very common when we change our eating habits. To see and track how our body does change, we will be measuring in 2 different ways over the coming weeks…

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Eat Better, Step 3 – Set your SMART goals

SMART Goals

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Set yourself up to succeed

So many people aim to improve their diets but fail to follow through, it’s become a bit of a cliche. You can almost guarantee within the first week of January, you will meet people who have broken their new years resolutions to lose weight and get healthy. And this is a real shame, because with a single, simple step, we can all increase our chances of success loads! And that single simple step is to set ourselves up at the start…

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