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How to eat healthy and stay fit

10. Eat a variety of nutrient-rich foods.
-Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods.

9. Enjoy plenty of whole grains, fruits and vegetables.
-One should be eating 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains.
– One should also be eating 2-4 servings of fruit and 3-5 servings of vegetables .

8. Maintain a healthy weight.
-You should find out what weight is right for you, and that depends on many factors such as your sex, height, age and heredity.
-Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses.

7. Eat moderate portions.
-A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.
-A meat portion should be about as big as your palm.
-Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb

6.Eat regular meals.
-Skipping meals can lead to out-of-control hunger, often resulting in overeating.
-When you’re very hungry, it’s also tempting to forget about good nutrition.
-Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal and snack on healthy foods.

5. Reduce, don’t eliminate certain foods.
-You should never cut out any food type, so cut out carbs for example.
-Your body needs carbs and all the other variety of foods, so make sure to just eat a balanced meal, versus cutting out a kind of food from you meal.

4. Know your diet pitfalls.
-To improve your eating habits, you first have to know what’s wrong with them.
-Write down everything you eat for three days. Then check your list according to the rest of these tips to see what you need to change about your diet.

3. Drink lots of water!
-Most people don’t realize how important it is to drink water, and most people aren’t drinking enough water!
-You should be drinking 2 liters of water a day!
-So try to keep a refillable water with you at all times and keep refilling it.

2. Stop eating 3-4 hours before bedtime.
-When you eat right before going to sleep your body won’t burn off those calories and your body will store most of the fat in the food you ate.
-So its better to stop eating a few hours before going to sleep so you can burn off the food you ate before you go to sleep and your body is idle.

-Exercise is HUGE! You should be exercising at least 3-4 times a week and you should be doing at least 40 minutes of cardio, to get your heart up and running.
-If you can’t find time to go to the gym then try to incorporate exercise as part of your day, take the stairs whenever possible instead of the elevator for example.