Independent medical expert answers
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Food to Eat, Food to Avoid; Healthy Food Diet List

Written by: Gunborg Palme, certified psychologist and certified psychotherapist, teacher and tutor in psychotherapy.
First version: 22 Jul 2008. Latest version: 01 Jan 2009.


Lists types of healthy food choices which you should eat and which you should avoid if you want to achieve a permanent weight loss.


Which healthy food should I eat and which food should I avoid to achieve a permanent weight loss? What meals are healthy food choices? Recommend a healthy diet list.


You should eat nutritious healthy food which gives the body all the nutrition it needs in order to maintain good health. It shouldn't contain any harmful substances. Furthermore, it is important that you like it and find it satisfying. Because, if not, there is a risk that you will try to compensate by means of sweets and other stimulants.

Which foods are wholesome, Which meals are healthy?

On this topic different experts have different opinions and people vary in the kind of healthy diet food they need. Food allergies complicate the situation. Everybody needs to learn about food and nutrition in order to be able to select from the enormous supply.

Healthy food list

Eat: Various kinds of fruit, greens, root vegetables, potatoes, salads, fish, peas, beans, lentils, brown rice, porridge, small amount of olive oil and low fat dairy products.

Avoid Junk food like food which contains sugar or too much saturated fat, soft drinks, alcohol, most sausages, chips, sweets, cakes, buns and white bread.

It is best to stay away from junk food, because it usually contains far too much sugar and fat, but all too little of important nutrients. Why stuff yourself with "empty calories"?

Glycemic index is a way of measuring how fast a foodstuff influences the blood sugar level. Food with a low glycemic index are usually better than good with a high glycemic index.

Some food can create a dependence similar to dependence on alcohol and narcotics More. A person with such dependence problems may need to abstain from food which causes misuse, for example food that you tend to binge on.

Recognize feelings behind overeating

There is one way that will make it easier for you to recognize your real feelings of satisfaction. That is by concentrating on the food when you eat, chew slowly, put down knife and fork and pause and breathe in between each bite. It is best if you do this "awareness" exercise with the utmost concentration, which means: Do not do other things while you are eating - no watching TV or reading the newspaper, etc.

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