All Foods Fit
Whether you want to feel better, lose weight, or
improve your health, changing the way you eat can
make a huge difference. But face it. Diets are often
temporary and can be hard to follow in the long run.
This time, make changes that you can live
with – forever!
Remember, all foods can fit
into a healthy diet!
There really are no “good” foods or “bad” foods.
Sure, some foods are healthier than others but even
a less healthy food eaten in moderation can add
pleasure to your diet — and that is good!
The most important thing is to think about your
choices. Here are some things to think about:
Am I hungry?
Whenever you feel like eating, first notice whether
you’re actually hungry. Hunger is a physical feeling
— for example, you stomach may growl or you
might feel irritable or have trouble concentrating.
If you’re not hungry, then it’s likely that your urge
to eat came from something you saw (like an
advertisement), something you thought (like “I don’t
want to waste food”) or something you’re feeling
(like stress or boredom).
Once you’ve decided that you’re actually hungry,
ask yourself a few simple questions to help you
decide what to eat.
1. What do I want?
2. What do I need?
3. What do I have?
4. How much do I need?
What do I want?
When you’re hungry, a certain food, flavor or
texture may come to mind. As you listen to your
true hunger signals, you may realize what type of
food or taste will satisfy you.
Why is it important to think about what you
want? Satisfaction is not just physical fullness.
Satisfaction also comes from enjoying the food you
eat. Sometimes when you don’t eat the food you
really want you might overeat other foods instead.
You may eventually get around to eating what you
wanted anyway but feel too guilty to actually enjoy a
reasonable portion size.
If the food you want isn’t very healthy, ask
yourself
• “Do I really, really, really, really want (fill in
the blank) or is there something healthier that
could satisfy me right now?”
That’s the Four Really Test. When you match
the food you choose to what you’re hungry for,
you’ll experience greater satisfaction and more
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