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[From BlackDoctor.org]

As the warm weather settles in, maybe it is time to dust off those running shoes and make your way to the grocery store. There are a lot of healthy foods that can help you lose the weight you want and keep it off. Here are the ten simple healthy eating habits:

1. What to eat – No magic food causes weight loss and no food is inherently fattening. Eat a variety of foods from meat, legumes, dairy, grains, fruits, vegetables and small amount of fat daily. Vegetables and fruits are a great source of vitamins and minerals. Carbohydrates in fruits, milk, grains and legumes will give you quick energy for the first 2 hours while protein in milk, meat and legumes will keep you satisfied for 4 hours. The fat in meat and milk as well as fat added to foods will keep you satisfied for 6 hours.

2. Where to eat – Eliminate eating in the car, bus, train, walking, standing or on the phone. Make time to eat meals and snacks by sitting down at a table. Read about the dangers of driving and eating.

3. When to eat – Eat breakfast and two other meals each day. People who eat breakfast are less likely to snack in the evening. Eat at least every 4 to 6 hours when awake rather than waiting until your stomach starts growling.

4. How much to eat – Calories count. Choose smaller portion sizes. Forget those super sizes as they are expensive to your waistline.

5. Shopping & eating out – If you don’t buy it or make it, food has a hard time finding its way into your mouth. Shop from a grocery list and after a meal when you are not hungry to limit impulse buying. In restaurants, if you aren’t sure how a food is prepared ask. When your food is served, divide off what you are going to eat and take the rest home for the next meal. Just because food is presented to you at a buffet doesn’t mean you have to eat or sample everything just because it is included in the price of a meal. Make food and portion sizes before you start eating.

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