Healthy Eating Habits

Healthy Breakfast

Developing the following healthy eating habits will help you lose weight, prevent disease and sustain you for life.

  • Keep your calories under control.
  • Don’t confuse fat-free with calorie-free.
  • Eat breakfast!
  • Don’t deprive yourself – eat small portions of the foods you enjoy eating.
  • Eat slowly – utter at least one complete sentence between bites or chew 32 times before taking another bite. Give your body a chance to feel full!
  • Drink while you eat instead of before a meal. Alcohol stimulates your appetite.
  • Eat half of what’s on your plate and then take a 1-minute break to assess whether you’re still hungry.
  • Don’t skip meals. Skipping meals sets you up for losing control and overeating.
  • Eat foods that are processed as little as possible.
  • Choose an apple over apple juice and whole wheat bread over white bread.
  • Consume an unlimited variety of vegetables.
  • Eat two or four half-cup servings of unsweetened fruit each day.
  • Eat as wide a variety of foods as possible to avoid limiting the nutrients you get.
  • Eat protein rich foods at every meal or snack.
  • Eat one serving of high-fibre whole grain per day, preferably at lunch.
  • Drink eight glasses of water per day.
  • Do not eat past 7 p.m.
  • Combine protein foods, grains, vegetables and fruits to achieve a healthful, nutritious eating pattern.
  • Balance the kinds and amounts of food on your plate.
  • Keep portions moderate in size and content.Healthy Food
  • Take the time and make the effort to learn a preference for less sweet and less fatty foods.
  • Choose nutrient-dense foods in the way of vitamins and minerals when you are dieting and cutting calories.
  • Take a multi-vitamin-mineral supplement if your calorie intake is 1200 calories or lower.

Here’s what a sample day might look like:


  • 6 ounces orange juice or fruit
  • One slice whole-wheat toast
  • Hard-cooked egg (meat)
  • Jelly (fats, oils, and sweets)


  • Turkey sandwich with 2 ounces of meat
  • Lettuce and tomato
  • 1 cup fat-free milk
  • one quarter cantaloupe


  • 2 cups popcorn
  • Diet soda


  • 2 ounces of broiled fish
  • 1 small baked potato
  • ½ cup broccoli


  • 1 ½ ounces low-fat cheese
  • An apple
  • Whole grain cracker