Weatherford Democrat

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June 16, 2013

EXTENSION NEWS: Tips for eating healthy


• Include more fish and small amounts of nuts into your diet. They are good sources of protein and healthy fats, and Americans tend to not eat enough of them.

• Never shop for groceries on an empty stomach. A study published in JAMA Internal Medicine a journal of the American Medical Association, provided evidence that people tend to choose more high-calorie foods if they shop when they are hungry. Eat before shop and you will be healthier for that.

• Change the way you prepare foods. Cut back on adding fats and/or oils in cooking or spreads. Grill, steam or bake instead of frying. Use herbs and spices and low-fat seasonings.

• Keep a regular eating schedule.

• Eat before you get too hungry.

• Make sure you eat breakfast.

• Don’t eat late at night.

• Chew food slowly every time you eat and enjoy every bite. Pay attention to flavors and textures as well.

• Drink water before a meal as you will begin feeling full sooner.

Source: National Heart, Lung and Blood Institute and Ohio State Cooperative Extension.

Kathy Smith is a Texas A&M AgriLife Extension Service agent for Parker County. Contact her at (817) 598-6168 or

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