Newswise — Eating healthy is not about strict nutritional guidelines, being rail-thin, or depriving yourself of the foods you love. Rather, it’s about breaking poor eating habits so you have more energy, feel better about yourself, and live a healthier life. Ara DerMarderosian, PhD, professor of pharmacognosy for University of the Sciences in Philadelphia and an expert in nutraceuticals and natural foods, provides guidance to change how you eat and break habits that pack on the pounds.
Dr. DerMarderosian suggests the following healthy eating basics:
▪ Don’t play “food police”: Be conscious of what and how much you eat, but don’t overdo self-monitoring to the point that a healthy lifestyle shifts from being a choice to becoming overwhelming, pushing other activities away and interfering with relationships.
▪ Pay attention to true hunger: Listen to your hunger signals and refrain from eating when you’re not hungry. We often eat out of habit or on a time schedule, but eating when your body doesn’t need food can cause you to overindulge as it reduces the level of satisfaction gained from eating, which is how we know when to stop.
▪ Eat slowly: Eat like a gourmet - savor each bite, chew methodically, and truly enjoy the taste of your food. Eating slowly gives your body time to break down the food, which can prevent post-meal indigestion and feeling bloated. You’re also likely to eat less if you eat slowly, as your stomach takes roughly 20 minutes to register that it’s full.
▪ Focus on eating: Refrain from watching television, reading, working, and doing other distracting activities while you eat. When you’re not focused on eating, it’s unlikely you’ll notice how much is going in your mouth and you can easily eat twice the amount you intended.
▪ Avoid eating when stressed: Stress is a well-known cause of overeating and digestive issues, such as heartburn. A relaxing atmosphere, enjoyable company and conversation, and not feeling rushed for time makes for a healthy meal.
▪ Everything in moderation: You can enjoy your favorite sweets and indulgences in moderation, and as a modest part of an overall healthy diet. Eating food is pleasurable, so enjoy a few morsels of candy, but limit the quantity.
At University of the Sciences in Philadelphia, students embark on a challenging learning experience in a proving ground for successful professionals in the healthcare-related fields. A private, coeducational institution dedicated to education, research, and service, and distinguished as the nation’s first college of pharmacy, the University has produced leaders in the healthcare marketplace since its founding in 1821, including founders of six of the top pharmaceutical companies in the world. With undergraduate, graduate, and doctoral degree programs in such disciplines as pharmacy, bioinformatics, physical therapy, healthcare business, and health policy, the 3,000 students in the University of the Sciences’ five colleges learn to excel in scientific analysis and to apply their skills to improving healthcare in their communities and in the lives of people worldwide. For more information about University of the Sciences, visit www.usp.edu.
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