Food is intended for the human body as sustenance and nutrition. That is its only intent. It is meant to give essential nutrients that work to support internal bodily process and feed major organs. It provides us with energy and is essential for the proper physical development of children and keeps adults fit.

Somewhere along the way, we have seriously lost touch with this fact. Of course, the endless rows of goodies at the supermarket, and unlimited choices of junk food have not helped us in any way. Healthy eating still eludes many of us, as America struggles with obesity and lifestyle choices are the leading cause of premature death from diseases like that of the heart that result from them.

You may be continuing unhealthy eating patterns without even knowing it. You may need another wake-up call around ways you can eat healthier to avoid the complications that come from poor nutrition and poor eating habits.

Here 11 signs that indicate you are not engaging in healthy eating habits

1. You Finish Your Meal Before Anyone Else.
If you are the first one done eating at the dinner table, you are probably eating mindlessly and are not enjoying your meal in a healthy way. Chomping down your meal within a few minutes can lead to indigestion in seconds, and this in turn can lead to your becoming overweight. 

Instead, eat more slowly and take part in whatever conversation is going on around the table. Your hormonal signal to turn off eating takes about 20 minutes so if you finish much sooner than that, you will feel hungry even when you have taken in enough calories, which typically results in eating more food than you really need.

2. You Eat Food That Has Been Manufactured In A Food Processing Factory.
Instead of cooking with fresh ingredients, you might be choosing to eat pre-processed foods, which are high in preservatives and are often high in salt and/or calories. Take the time to cook a meal with fresh ingredients, which are healthier foods. Find a nice selection of home-prepared meals you can put into your own personal cookbook. When you cook for yourself, you know exactly what has gone into making any meal and you have the peace of mind that comes with knowing what you put into your body. 

3l You Shop In The Center Part Of The Grocery Store.
If you find yourself going up and down the center aisles of the grocery store, where canned and processed foods reside and less or no time in the periphery of the store that holds fresh produce, meat, and dairy you are eating foods that are high in preservatives, salt and sugar and NOT real whole food. Remember, food that does not need refrigeration is usually processed (except whole grains of course) Spend more time in the produce section of the grocery store because this leads to eating healthier fruits and vegetables instead of eating unhealthy, processed foods.

4. You Eat Right Out Of The Box Or Carton. 
If you find yourself eating potato chips right out of the bag or ice cream out of the carton, you are probably not eating the right portions of food and will have a tendency to eat more food than you had originally intended to eat. This is a sure fire way to obesity. Instead, portion out your foods onto a plate or bowl so that you stop when that portion is gone and save the rest for another meal. 

5. You Eat From The Drive Thru Regularly.
Unless you are ordering a salad every time, which most of us don’t, eating from a drive thru regularly is not conducive to good nutrition. Most drive thru restaurants offer fast food, which is greasy, fat filled and lacks any real nutrients. Consider whole food, which is food typically made up one ingredient and unprocessed. Fresh fish, chicken, fruits, vegetables, and whole grains are whole foods, and they are not offered at the drive thru.

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​6. You Eat In Front Of The TV.
When you find yourself drawn toward eating in front of the television, it means you are probably eating mindlessly and not directing your attention to how much you are eating or to the signals your body gives off when you are full. This leads to overeating and obesity. Sit down to your meals and listen to soothing music or to nothing at all. That way you can focus on your meal and not on something else. It seems as one gets older and their children have left home eating in front of the TV is more habit forming.

7. You Eat A Narrow Variety Of Food.
If you just eat the same limited amount of food each day, you stand a good chance of missing some key nutrients in your diet. Fill your menu with different foods so that you can be sure to get the nutrients you need. Colorful plates are healthy, filled with many colors of vegetables and fruit for dessert to get key nutrients from plant foods. Look at the USDA’s Food Groups Chart and make sure to choose foods from each group daily, this is the easiest way to ensure you are eating a well-balanced diet.

8. You Eat To Appease Emotions.
Emotional eating or overeating is always unhealthy. Mainly this takes place when people are bored, lonely, tired, upset, stressed, or angry. It always occurs when one is not truly hungry but is trying to use food to cover up emotions and the food or foods of choice is always junk food. As cocaine, or other illicit drugs junk food stimulates pleasure centers in the brain because it is loaded with sugar, fat or factory created flavoring that holds no nutritional value.

Emotional overeating can be a serious problem that can lead to obesity, depression, guilt, and anxiety over the eating itself. This is one of the most serious unhealthy eating habits and plenty of help is available to address the problem. Unfortunately too many people binge eat or are caught in the trap of gorging themselves and then vomit. If you find you are one of these people please seek help.

9. You Eat Two Or Less Giant Meals Daily. 
It is much healthier to eat 5 to 7 small meals each day than to eat two or worse yet one large one. When you eat small meals several times per day you keep the metabolism revved and never let your blood sugars drop. When you starve yourself the whole day and then down a big meal, you put yourself at risk for obesity and you will not maintain optimal energy levels you’re your daily activities. This is called grazing and if you watch animals they have this down pat.

10. You Eat More Calories Daily Than You Burn 
The simple formula for weight management and weight loss is to eat less calories than you burn so to create a deficit. This is true for men and women and becomes even more detrimental as we age, and out metabolism slows naturally. Online calorie calculators can determine how many calories you need to either lose or maintain weight based on your age, weight, and activity level.

11. You Eat In Secret.
If you are hiding food, or eating meals in secret so that your spouse, friends or family do not see you, something is wrong. It could be that you have a negative association with your eating habits that you want to keep secret, or you have some guilt or shame attached to eating. In this case, it is important to identify and deal with the issue, a therapist can help.
Eating healthy is not difficult if you follow the tips noted above. Healthy eating means eating mindfully and choosing foods that are best for your body. 

Making Changes

The takeaway is simple: Eat To Live… Don’t Live To Eat!

It’s really all about choices, and it’s all in our hands. Take the time to evaluate your diet and eating habits. Make the necessary changes before it is too late, as prevention is worth a thousand cures.
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Make small changes every week, instead of drastic shifts where you will feel the biggest impact. Make a list of all the foods you need to cut down on in your diet and keep cutting one out each week.

• Be mindful of your eating habits and commit to change at least one each week.
• Ask for help and support from family and friends.
• Educate yourself on what are healthy foods, and the food groups.
• Make friends with healthy eaters, they can be your best support and role models for changing bad habits.
• Keep a list of all the changes you need to make and look it over every day to keep this information at the forefront of your mind.
• Use positive affirmations to instill a healthier thought process toward food and eating as thoughts and believes guide our behavior.

Keep with it and before you know it, new healthy choices and patterns will become habits, just as the old unhealthy ones once were.

Certainly, these efforts are worth your while, as life is too short not to enjoy it.

Oh, and before you go check your BMI to see if you are overweight.

Being overweight or underweight puts you at risk for chronic diseases, health conditions, and potentials falls and fractures. Doctors determine weight based on your Body Mass Index (BMI). Your BMI is a calculation of your body fat based on your height in inches (centimeters)  and weight in pounds (kilos). According to the Centers for Disease Control (CDC), your weight status is determined by your BMI. The levels of weight status are:

• BMI Weight Status
• Below 18.5 - Underweight
• 18.5—24.9 - Normal
• 25.0—29.9 - Overweight
• 30.0 and Above - Obese

Researchers have determined that a BMI of 25 or more is a risk for chronic disease and poor health. To maintain a healthy weight, the CDC recommends that your diet contains:

• Fruits
• Vegetables
• Whole Grains
• Lean Protein Sources
• Low Fat
• Low Sodium
• Little Added Sugars

Lean protein sources include fish, poultry, eggs, legumes, and soy products. Low-fat foods should be low in saturated and trans-fat and cholesterol. Talk with your doctor about how many calories you need every day and plan your diet within that allowance.
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You can check your FREE BMI calculation HERE

Thank you for reading and remember your personal growth and development matters and as always,

Keep safe and Be Well.
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Richard Fontanie

The title of this article closely resembles one of those pesky pop-up ads on your favorite Internet site, claiming some remarkable fitness solution “in just 30 days!”. 
When it comes to weight management, most would assume that in order to lose (or maintain) a certain body weight, eating more food is entirely counterproductive. 

There is some truth to this assumption; any time you consume more calories than your body burns, the excess must be stored somewhere (remember those laws of conservation of energy from high school?). 

However, there are actually a few gimmick-free ways that technically allow you to consume “more” food without experiencing any weight gain. 

Throughout the remainder of this discussion, we will describe 5 tricks that allow you to consume more food without gaining fat in the process. Quite literally, having your cake and eating it too! 

Same Portion Size Does Not Mean Equal Calories

When it comes to different food options, the same serving size of two different items in no way means they contain the same amount of calories. As you are (hopefully) aware, a fist-sized portion of lean chicken has nowhere close to the caloric content of an equal amount of chocolate cake. 

What does this mean for you desire to eat more food without suffering the consequences? Well, to do the trick, it is important to pick out foods that are relatively low in calories in relation to serving size. This allows you to technically eat more food while simultaneously keeping your calorie count to a minimum. 

Experiment With Different Eating Windows

While this trick may seem like a technicality, eating all of your daily calories within a relatively short window is another way to feel like you are stuffing your face guilt-free. Though this is often cited as intermittent fasting, you are not required to follow any specific protocol. 

This approach may be rather difficulty at first. Over time, however, your body will most likely make a smooth adjustment. If you can maintain the willpower and self-control to avoid eating outside of whatever “window” you set for yourself, you can all but go crazy during feeding time, while still not maxing out your caloric budget. 

Don’t Spend Your Calories On Liquids

One of the quickest and easiest ways to go overboard on calories is through sugary drinks such as soda and frozen beverages. Without even realizing it, you can easily consume half a days worth of recommended calories in only a few of these items! In your noble quest to eat more food without gaining weight, this obviously leaves you much less room to work with. 

Instead of spending your daily calories on sugary drinks, try consuming water or another low-calorie alternative. By doing so, you are able to eat more food without going overboard on calories. 

Whole Foods Versus Their Processed Alternatives

There are many reasons why whole foods are vastly superior to the processed excuses for nutrition readily available all around us. The fact that they almost always contain fewer calories is one of them. 

When food is consumed in its natural form, it is spared the refinement process, which usually involves the addition of high calorie sweeteners and preservatives. 

Simply put, as far as calories go, you get much more bang for your buck by eating whole foods. While stuffing your face with fresh produce may not be quite as enticing as a pint of ice cream, at least you eat more of it! 

Lastly, You Guessed It, Exercise

This one is pretty simple and probably the first thing that comes to mind when posing the question of how to eat more food without gaining weight. Exercise causes the body to need more calories to burn as fuel. 

This approach is quite the opposite of the other choices we have discussed in that instead of being mindful of your total caloric intake, you can actually decrease your bottom line. 

To be fair, the amount of exercise required to burn a significant number of calories is pretty high. Eating till you are stuffed and trying to undo the situation on a treadmill is not very efficient. However, getting enough exercise on a consistent basis will allow you to eat more while reducing the amount of calories your body stores.