Healthy Nutrition Habits
Page Updated on October 03, 2007
Nutrition is anything that goes into your body, including drugs and alcohol, and I also include food preparation and storage in this section. This is not a "diet" in the typical sense.
Warning: Do not consume anything that you are allergic or sensitive to. Even healthy food can be deadly if you are allergic to it or agonizing if you have an intolerance.
General Nutrition Habits
- Savor and Enjoy Your Food
- Do a Food Log 1X / Week (52 / Year)
- Plan All of Your Meals and Snacks Every Day
- Eat Small Frequent Meals
- Refrigerate Leftover Food Immediately
- No More Store Bought Desserts or Munchies (Make Them from Scratch)
- Use a Tablespoon to Measure and Spread on Condiments Instead of a Knife
- Start Cooking with Olive and Canola Oil
- Avoid Deep Fried or Broasted Food
- Don’t Add Salt to Food on Your Plate
- Avoid Drinking Carbonated Beverages
- Avoid Saturated and Trans Fats
- Eat All Organic Fruits and Vegetables
- Drink at Least 64 oz. of Filtered Water throughout the Day
- Eat 7 oz. or Less of Cheese in a Week
Healthier Drug Habits
- Cut 1 Tobacco Use Out of Your Daily Routine Every Week
- Avoid Taking Unnecessary Over the Counter Medications
- (If you are addicted to any drugs, illegal or prescription, join a detox program and support group.)
Healthier Dining Out Habits Avoid eating out if you can. Pack a lunch. Don't schedule outings during meal times if you can help it. If you must eat out, stay away from places that deep fry their food, cover everything with cheese, or serve mostly unhealthy foods. Find a salad bar, a nice sit-down restaurant where you can customize your order, or a sandwich shop.
- Order Salads with Dressing on the Side with Every Meal
- Order Thin Crust Pizza with Minimal Cheese and Lots of Veggies
- Skip the Whipped Cream
- Skip the Sour Cream
- Always Split Big Meals into Two or More Smaller Meals as Soon as You Get It
- Share Your Meal with a Friend
- Always Choose the Smallest Size Regardless of Price Difference
- Always Order Baked, Grilled, Boiled, or Steamed Instead of Fried
Healthy Morning Habits
- Drink at Least 8 oz. of Filtered Water or Diluted Fruit Juice after Waking Up Every Day
- Take a Multivitamin Every Day
Healthy Breakfast Habits
- Eat Breakfast Every Day
- Drink 1 Cup of Green of Black Tea Every Day
- Drink at Least 8 oz. of Filtered Water after Tea Every Day
- Eat at Least 1 Serving of Protein with Breakfast Every Day
- Eat at least 1 Serving of Whole Grains with Breakfast Every Day
- Eat 1 Serving of Nuts with Breakfast Every Day
- Eat 1 Whole Fresh Fruit with Breakfast Every Day
- Eat 1 Serving of Non-Fat Dairy or Dairy Substitute with Breakfast Every Day
- Eat Oatmeal with Breakfast 3X / Week
- Eat Less than 1 Serving of Egg Yolks with Breakfast Every Week
Healthy Morning Snack Habits
- Drink at Least 8 oz. of Fortified Soy Milk Every Day
- Eat 1 Serving of Yogurt with Active Live Cultures Every Day
Healthy Lunch Habits
- Bring a Bag Lunch to Work / School Every Day
- Drink 1 Cup of Green Tea
- Drink at Least 8 oz. of Filtered Water after Tea Every Day
- Eat at Least 1 Whole Fresh Fruit with Lunch Every Day
- Eat 2 Servings of Whole Grains with Lunch Every Day
- Eat 1 Serving of a Green Vegetable with Lunch Every Day
- Eat 1 Serving of a Non-Citrus Yellow or Orange Fruit or Vegetable with Lunch Every Day
- Eat 1 Serving of Tomatoes with Lunch Every Week
- Eat 1 Serving of Protein with Lunch Every Day
- Eat 1 Serving of Non-Fat Dairy of Dairy Substitute with Lunch Every Day
- No More Caffeine for the Rest of the Day After Lunch
Healthy Afternoon Snack Habits
- Drink at Least 1 Serving of Vegetable Juice Every Day
- Drink at Least 8 oz. of Filtered Water with Your Afternoon Snack Every Day
Healthy Dinner Habits
- Drink No More than 1 Alcoholic Drink Every Day
- Drink at Least 8 oz. of Filtered Water with Dinner Every Day
- Eat at Least 1 Serving of Legumes or Beans with Every Dinner
- Eat at least 2 Servings of Vegetables with Every Dinner
- Eat 1 Serving of Whole Grains Serving with Every Dinner
- Eat 1 Serving of Broccoli with Dinner 2X / Week
- Eat 1 Serving of Spinach with Dinner 2X / Week
- Eat 1 Serving of Tomatoes with Dinner Every Week
Healthy Evening Snack Habits
- Eat 1 Serving of Protein with Your Evening Snack Every Day
- Eat 1 Serving of Whole Grains with Your Evening Snack Every Day
Healthy Evening Habits
- Drink at Least 8 oz. of Diluted Cranberry Juice before Bed Every Day
- Take Garlic Pills Every Evening
- Take Flaxseed Oil Pills Every Evening
...by Feed