With obesity reaching epidemic proportions in this country, especially in school-age children, the time has come to focus on healthy eating behaviors in order to promote good health and weight maintenance.

Children learn what they live. If consistent and healthful eating patterns are established and adhered to at home, they are less likely to become junk food junkies. Role modeling healthy eating behaviors for our children is one of the greatest gifts we can give to them.

Five healthy eating behaviors:

* Shop for health

What is unavailable will not be consumed. Do not bring high-calorie, high-sugar items into the house. Prepackaged foods contain salt, sugar and fat; all enemies to a healthy body. High salt intake will raise blood pressure and high fat content will clog arteries to the heart. Buy fresh fruits, vegetables, fish and low-fat meats. Eat only 3-4 ounces of potatoes, rice, and pasta per serving.

* Eat in a proper setting

Sit down at the table when you eat. Eating on the run, in the car, or while watching television promotes mindless overeating. When you are at work, do not get into the habit of eating at your desk. Go to the break room or cafeteria.

* Make eating a singular activity

Do not eat while talking on the phone, watching television or reading. Be fully aware of the eating experience. Even the busiest schedule can allow time for refueling your body. When hunger sets in, put aside what you are doing and concentrate on the act of eating; you will feel more satisfied and energetic throughout the day.

* Do not skip meals

Always begin the day with a good breakfast. Your body needs the fuel to keep up your energy level. Eat a sensible lunch and dinner and healthy snacks in-between. If you never allow your body to feel starved, there will be less impetus to overeat, or reach for high calorie, low nutrition snacks.

* Eat slowly

Take small bites, chew slowly and thoroughly. One of the biggest reasons for over-consumption of food is eating too fast; not taking enough time for the digestive system to work properly. It takes about 20 minutes for the message, I'm satisfied, to transmit from your stomach to your brain. By taking your time and allowing your food to digest, you will avoid such health issues as heartburn, acid reflux, and indigestion.

In addition to the above healthy eating behaviors, ensure to get adequate sleep. Tiredness will masquerade as hunger; if you feel hungry in spite of keeping your healthy meal and snack regimen, try taking a nap instead of reaching for food, and see if tiredness was the true issue.

The ideal beverage to accompany your meals is water. Ensure to drink plenty of water, not only at meal and snack time, but throughout the day to keep your body hydrated. Often thirst is mistaken for hunger.

Also, make exercise a part of your daily routine. Walk instead of driving whenever feasible. Participate in activities involving physical exercise. Get moving for your health and well-being.

Adopting healthy eating behaviors, combined with adequate exercise, plenty of rest, and good hydration, will ensure you are physically fit and mentally alert for optimum performance throughout your busy life.

The rewards of implementing healthy eating behaviors for yourself and your whole family will be immeasurable. You will be less likely to gain weight, spend less money on junk foods, have more energy, and raised self-esteem, from the knowledge that you are taking good care of yourself and your loved ones.

Most importantly, you will be teaching your children, through example, how healthy eating behaviors will enhance their lives.

Learn more about this author, Carol Gioia.
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