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10 Ways to Eat Healthier

By Debra Rodzinak

With so many different diets and diet pills on the market, it is no wonder people are confused on which one works best.  Unfortunately, there is no “magic pill” one can take to become instantly healthy.  It takes a combination of exercise and eating healthy to create a body that is happy, healthy, and will live longer.

Scientists have studied groups of people around the world who live longer than the rest of the population.  They have discovered some common eating habits among these groups.  The good news is that by adopting some of their healthy eating habits into your life, longevity is available for you too.

The 95/5 Rule

As a rule, 95 percent of the foods you eat should be fruits, vegetables, whole grains, beans, and greens.  To flavor food, use olive oil and spices and lay off the salt.


Eat meat only once or twice a week.  The portion should be about the size of a deck of playing cards or the palm of your hand.  Processed foods should be taken completely out of your diet, such as bacon or hot dogs.  A good substitute for red meat is fish, which can be eaten up to three times in a week.


Cheese is a necessary food for many people, myself included.  Just try to avoid dairy whenever you can.  Limit the amount of eggs eaten to three per week.  If you have to have cheese, try a piece the size of an ice cube and eat cheeses made from sheep or goat milk instead of cow’s milk.   


Beans are high in fiber and protein so try to include a serving of beans every day.  Just remember to avoid added chemicals, salt, and sugar if the beans are canned.  Tofu is an excellent source of beans since it is made from soybeans.


Americans eat way to much sugar.  Sugar intake should be limited to 28 grams or 7 teaspoons daily.  Most people can get their daily amount of sugar in one carbonated drink.  Honey is a great substitute for sugar and is all natural.


Keep a can of nuts handy and try to snack on a handful of nuts every day.  Switch out the nuts you are eating so you don’t get tired of one kind.  Watch for added salt and sugar on the labels.


Eat bread that is whole grain or authentic sourdough.  Eat only a couple of slices per day. White bread is always off limits because it contains added sugars.

Processed Foods

Read the labels. If a food contains more than five ingredients, pass on it and choose one that can be eaten whole.  Instead of drinking apple juice, eat the apple.


Drink water instead of sugary or diet drinks.  A good rule of thumb is to divide your weight in half and then drink that many ounces of water daily.  For example, a 200-pound man would want to drink 100 ounces of water daily. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.



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