Everyone should try to establish healthy eating habits. If we were lucky, our parents gave us a good head start. If not, we can still learn, although it may mean changing our food preferences and our lifestyle. Here are a few suggestions for those that need to learn.

Never Eat In Front of the TV

Actually, you should never eat while doing anything that takes your attention away from your food. If you don't focus on your food, you may eat more than you had planned. You may not realize when you are full and you won't really enjoy your meal.

Learn to Snack

You may have been told to limit between meal snacks, but research has shown that snacking, that is having regularly planned snacks at various intervals throughout the day, keeps your metabolic furnace burning at full blast, keeps your energy levels high and keeps your blood sugar levels stable. You just need to make sure that your snacks are well balanced.

Eat Fruits and Vegetables at Every Meal and Snack

Lettuce on your hamburger does not count when it comes to healthy eating habits. You can eat almost unlimited quantities of dark leafy greens, shredded carrots, celery sticks, diced tomatoes, broccoli, cauliflower, cabbage, lettuce, watermelon and cantaloupe. Berries, grapes, apples, pears and plums are also good choices for snacking and mealtime. Although some guidelines indicate that 5 servings a day is enough, many experts recommend 7-9 servings per day. That's 4-5 servings of vegetables and 3-4 servings of fruit.

Strive to Get Enough Protein

Proteins and the amino acids they contain are the building blocks of skin cells, hairs and fingernails, muscle fibers, collagen, elastic fibers and ligaments. If you don't get enough protein every day, your body cannot build new muscle or replace damaged cells. Protein is also more filling than other foods. Healthy eating habits include regular consumption of protein; about a half gram per pound of body weight per day is needed for general maintenance. More is needed if you are taking part in any strength building exercises.

Choose Good Protein Sources

Not all proteins are created equal. Some are healthier than others. Fish and lean poultry are two of the best. But, don't forget about your beans and legumes. You should not include beans and legumes when you are counting your daily servings of vegetables, each day. Count them as proteins. Have a serving or two every day, because of the protein, the fiber and the other nutrients they contain.

Choose Good Sources of Fat

If you are trying to create healthy eating habits, you must choose your fats carefully. Some of them, such as trans-fatty acids, should be avoided entirely. Some should be limited, such as saturated fats. The healthiest oils are olive and canola. Walnuts, seeds and avocados are also good sources of fat. You have to remember that you need some fat.

So, when your healthy eating habits start to include snacks, grab a handful of walnuts and a bowl of berries, instead of drinking more coffee on your breaks. You'll be surprised at how much more energy you have throughout the day.