Last week, we introduced you to a few eating habits healthy people have developed; habits that most of us could stand to adopt.  They’re not hard to do, and if you stick with them, you might just find that some positive changes start to take root in your life.  So, take note!  Make some changes!  Eat healthy!  And let us help!

6.  Size does matter, especially when it comes to portion size, so summon your inner control freak and get a handle on yours.  It’s no sin to have a little dessert, but things can wrong when you have a super-sized slice or you double down.  How about a sliver or just a bite or two?  You’d be amazed at how little it takes to satisfy that desire for sugar.  Another thing to remember: It’s not all about sweets and treats.  Watch your portion sizes all day long–if you’re over-indulging in general, that’s not good.

7.  Don’t demonize carbs.  Carbs are not the enemy, portion sizes and unbalanced eating are.  Carbs are an important part of a balanced diet.  Aren’t vegetables carbohydrates?  Maybe when you’re talking about carbs, you’re really talking about breads and pastas, and that’s fine, but don’t throw them in a dark corner of your basement either.  Everyone needs whole grains and the carbs they provide.  Your diet should be a healthy combination of simple and complex carbs (45%), protein (30%), and fats (25%).

8.  Fasting and starving are not good meal plans.  The hungrier you let yourself get, the more likely you are to overeat when you do actually eat again.  Don’t start that cycle.  Most nutritionists recommend eating 4 to 6 small meals a day, rather than 3 large meals.  Eating every 3 to 4 hours may seem like a lot, but not if what you’re eating is healthy, low-fat and half the size of one of your usual meals.  If you eat more small meals more often, you’ll keep your hunger under control, and that beast will be more easily soothed by your healthy snack than a 1000-calorie meal.

9.  Don’t skimp on the protein.  All of us need protein to maintain good health.  Most of us get that protein from nuts, dairy products, fish and red meats; if you’re a vegetarian, you may be gathering your proteins through legumes and other sources, as well–just make sure you’re getting them.  Proteins burn more slowly are essential to a healthy, happy body.

10.  Keep an eye to the sugar.  There are hidden sugars in so many foods–especially packaged and processed foods.  You’d be surprised at how much sugar hides in places you wouldn’t expect, like canned tomatoes!  The American Heart Association recommends no more than 6 teaspoons of sugar a day for women, and 8 for men.  Both women and men can blow that (and more!) in one glass of orange juice!  Take a look-see at the labels on your packaged and processed foods and try to rein in your sugar consumption.  You’ll be surprised the difference it can make in your weight and your overall health.

Eating healthy and the demands of a full life don’t always go together.  Often, people find themselves eating whatever is fast and available just so that they can keep moving through their hectic days.  We aim to give you fresh, homemade food–fast! That’s why we call it “cuisine on the fly”!  We know how fast your life moves, and we think that you shouldn’t have to compromise a healthy diet to move with it.  So, stay the healthy course, folks, and Brown Bag will be here to help!