according to mypramid.gov
a healthy diet consists of:
GRAINS
make 1/2 your grains whole
VEGETABLES
vary your veggies
FRUITS
focus on fruits
OILS
know your fats
MILK
get your calcium rich foods
a healthy diet consists of:
GRAINS
make 1/2 your grains whole
VEGETABLES
vary your veggies
FRUITS
focus on fruits
OILS
know your fats
MILK
get your calcium rich foods
if that won't a mouth-full! i have never in my life really considered that the food i put into my mouth makes all the difference in being fat Nicole versus skinny Nicole! i will be the first one to admit that i have some what of a mean SWEET TOOTH!!! i seriously could eat candy and ice cream all day!!! i mean no bullshit....ALL DAMN DAY!!! i used to think there was something wrong with me because i could sit around thinking about a chocolate bar and be just as happy as someone who hit the lottery! as i begin "eating healthy" i have to tell myself that it is not okay to buy a bag of something sweet and then eat it all before i get home.(yes, a moment of honesty here. my name is fat Nicole and i am a binge eater. hello fat Nicole).
as long as i can remember food was used as a way to express emotions. when something good happened we all went out to eat; usually a buffet place, that why i could have my fill on the rolls. when things were going bad; auntie and i would CRUSH a box of ice cream sandwiches, eating them back to back to back until there were none left. i remember getting into college and my first thought was of going to get an ice cream sundae in celebration! (and i went and got one too!!! extra fudge....and boy...was it good ;) ) i have lightly addressed my eating issues, but will have to come back and talk about that later!
tired of talking out of my neck i decided to go get some advice from the professionals and checked out what webmd had to say. i found a very interesting article written by Kathleen M. Zelman, MPH, RD, LD where she discusses 6 steps to changing BAD EATING habits. i am going to post the main points and leave it up to you to read the entire article.
1.Take baby steps; make small changes in your diet/lifestyle
examples include: eating breakfast everyday and eating more meals with the family at a dinner table
2.Become more mindful; paying more attention to what you are actually eating/drinking.
examples include: keeping a food diary
3. Make a plan; Be specific; spell out your options.
examples include: plan to take a piece of fruit to work daily and stick to it.
4. Tackle a New Mini-Goal each week; the thought here is that mini-goals eventually add up to major changes.
examples include: deciding to eat more vegetables by trying a new veggie each week until you find one you really enjoy.
5. Be realistic; don't expect too much too soon.
examples include: remember it takes a month of doing something before it will become a habit.
6.Practice STRESS MANAGEMENT; focus on dealing with stress through exercise, relaxation and mediation.
i personally plan on using each of these steps to help me become a better eater! my first goal would be to cut out sodas, so i am going to look into alternatives that will still feed into my sweet tooth but provides less sugar and actually adds nutrition into my diet.
as long as i can remember food was used as a way to express emotions. when something good happened we all went out to eat; usually a buffet place, that why i could have my fill on the rolls. when things were going bad; auntie and i would CRUSH a box of ice cream sandwiches, eating them back to back to back until there were none left. i remember getting into college and my first thought was of going to get an ice cream sundae in celebration! (and i went and got one too!!! extra fudge....and boy...was it good ;) ) i have lightly addressed my eating issues, but will have to come back and talk about that later!
tired of talking out of my neck i decided to go get some advice from the professionals and checked out what webmd had to say. i found a very interesting article written by Kathleen M. Zelman, MPH, RD, LD where she discusses 6 steps to changing BAD EATING habits. i am going to post the main points and leave it up to you to read the entire article.
1.Take baby steps; make small changes in your diet/lifestyle
examples include: eating breakfast everyday and eating more meals with the family at a dinner table
2.Become more mindful; paying more attention to what you are actually eating/drinking.
examples include: keeping a food diary
3. Make a plan; Be specific; spell out your options.
examples include: plan to take a piece of fruit to work daily and stick to it.
4. Tackle a New Mini-Goal each week; the thought here is that mini-goals eventually add up to major changes.
examples include: deciding to eat more vegetables by trying a new veggie each week until you find one you really enjoy.
5. Be realistic; don't expect too much too soon.
examples include: remember it takes a month of doing something before it will become a habit.
6.Practice STRESS MANAGEMENT; focus on dealing with stress through exercise, relaxation and mediation.
i personally plan on using each of these steps to help me become a better eater! my first goal would be to cut out sodas, so i am going to look into alternatives that will still feed into my sweet tooth but provides less sugar and actually adds nutrition into my diet.
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