Over The Hill and Under The Radar

A blog for women of all ages who feel they are being ignored

Everyday healthy eating tips


Everyday healthy eating tips  We are all aware that losing weight is one way to keep you fit and healthy.

Below are some everyday tips which we can all implement in our daily life without feeling we are on a diet.  No special meals, no calorie counting, no strange foods, no banned foods but good common sense tips for a lifestyle choice.

Everyday healthy eating tips
Skipping breakfast won’t help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Drink plenty of water – Drink a large glass of water 10 minutes before your meal so you feel less hungry. I love adding sliced lemons or limes to a glass of cold water and even better with ice cubes. Perfect for those hot days.

Portion control – Meat, chicken or fish portions – one portion should be the size of your fist, Also add several varieties of vegetables and addition fibre for a very satisfying meal.

Eat your food slowly. Did you know it takes 20 minutes for your stomach to send a signal to your brain that you are full.

Take regular exercise – You do not need to pay for an expensive membership to join the gym. Who has time for that! Instead you can get regular exercise by simply walking. Get off the bus or tube one stop early and walk the rest. (assuming you are in a safe area to do this) Try to aim for 10,000 steps a day. One good way of keeping a track on  your walking steps is to consider getting a Fitbit. Aim for 30 minutes exercise a day.

Walking is a great free exercise. It can be done anywhere. Also think about bike riding, swimming, dancing or playing sport. these are great exercises to get you moving more.

I recently did a blog post on 10,000 steps a day challenge and the blog post is here in case you missed it


Get more fibre – Foods that confine fibre will help you feel fuller for longer which is essentially what we all want. You can get fibre from fruit and veg, oats, whole grain bread, brown rice, pasta, beans, peas and lentils.

Plan ahead  – Always make a meal list for the week. Planning your shopping list before you go out will ensure that you only purchase the right foods which means you have the foods available to prepare the meals you want. Make sure you think about planning for all meals including Breakfast, lunch, dinner, healthy in between snacks and your main evening meal. It is also a good idea to freeze some meals (perhaps leftovers) or have a few ready meals in the freezer for emergencies – as otherwise you may want to get a takeaway which would undo all the good. Planning does take time and effort but it will soon make a huge difference and soon it will become common place. I always plan my meals this way as I then fell in control.


Do not be a slave to the scales. Throw them away


Rethink your mindset – Change the way you think about food is essential. Why not try one new food a week?Look at your local supermarket veg and fruit aisle. I bet there are several foods that you have not even tried. Next time you are at the supermarket pick up something different. If you do not like it then you have not wasted much money. Last week for example I purchased some aubergines. Never ate them before and now I love them.

Relaxation is key. Try deep breathing or listening to your favourite piece of music.

Some people suffer from emotional eating which is a way you are suppressing negative emotions which include stress, anger, sadness or feeling lonely. Try to work out what is causing you to feel this way.

Do not bin your favourite foods – Just because you are trying to eat healthy do not banish your favourite foods. They can be included in your new regime.  If for example chocolate is your go to food make sure still have some each week. If you cut out your favourite foods you will start to feel deprived. A little (the key is little) of want you fancy will do you the world of good. When eating your favourite food then sit down, eat it slowly and savour it.


Everyday healthy eating tips
Love puddings – then why not share one instead? You will still get the sensational taste.


Why not keep a diary? By keeping a diary you can write down what you eat, how much, what times of the day or night you are eating and are you really hungry? You will find overtime that you may see patterns emerging that can reveal the connection between how you are feeling and food.

I hope these few tips will aid you on your journey of eating more healthy. If you in doubt about any weight issues or medical concerns your first port of call should be your local doctor.

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