How to Eat Wholesome

Wholesome eating entails maintaining a balance between the types of food you eat as well as the quality and quantity of those foods. Unlike dieting, wholesome eating requires a lifelong commitment in order to be completely effective. You will reap the rewards of your efforts in the form of weight loss, increased energy and fewer health problems. You will also begin to feel more satisfied after your meals without feeling stuffed or bloated.

Instructions

• 1

  Eat breakfast every morning. Eat five to six small meals and snacks throughout the day to prevent hunger. Take the time to measure the portions when preparing your meals to ensure you are eating the appropriate amount of food. Make fruits and vegetables the largest portions of each meal.

• 2

  Choose natural foods over processed or refined products. Substitute these foods for healthy, natural options such as fruits, vegetables and nuts. Select breads, pastas and cereals made of whole grains or whole wheat rather than refined flour. Indulge in only a small serving if you do elect to eat processed and refined foods.

• 3

  Cook your own meals as often as possible. Limit dining out as restaurant foods can contain lots of sugar, fat and salt. Cut down on cooking time by preparing larger amounts of food and freezing the leftovers to eat later. Bake, grill, broil or sauté your foods and avoid fried foods.

• 4

  Incorporate a variety of foods into your diet. Try new fruits and vegetables and use references such as cookbooks to find new ways to cook your favorite foods.

• 5

  Eat all foods in moderation. Chew your food slowly and savor the flavors while eating. Pay attention to your body's signals and stop eating when you are satisfied.

• 6

  Incorporate foods that contain monounsaturated and polyunsaturated fats into your diet, such as olive oil and almonds. Consume 20 to 35 percent of your daily calories in fat; however, avoid including too much saturated fat in this percentage. Consume no more than 10 percent of your total fat calories in saturated fat.

• 7

  Consume approximately .36 grams of protein per pound of body weight. Consume lean proteins such as fish, chicken and legumes.

• 8

  Limit your sodium intake to 1,500 to 2,300 milligrams per day. Avoid foods with a high sodium content and do not add salt to your food. Experiment with other spices such as lemon pepper, cumin and onion and garlic powders.

• 9

  Eat foods that are sources of complex carbohydrates and fiber, such as whole grains and vegetables. Eat a diet in which 45 to 65 percent of your calories are derived from carbohydrates.

• 10

  Select low or no-fat options when eating dairy products. Drink water and avoid sweetened drinks such as sodas.