Getting Sabotaged By Sugary Yogurt
Many commercial brands have lots of the sweet stuff — especially kinds that come with added flavors or fruit already in it. Your best bet is to buy plain, low-fat or no-fat yogurt. Then jazz it up with your own mixers, like berries, a sprinkle of cinnamon or vanilla, or a drop of honey or agave nectar.
Choose Unrefined Whole Grains
Unrefined grains are ones that contain all the natural and essential parts of the grain such as the bran and the germ. Examples of unrefined grains are oats, brown rice, corn, quinoa, and millet.
Unrefined, whole grains are important because they contain tons of vitamins and minerals in their bran as well as healthy plant fats in their germ.
Once grains are refined and processed the bran is removed and discarded, and the grain is striped of its naturally occurring nutrients. Refined grains are usually enriched with some vitamins and minerals to try and replace those lost in processing, but many of the nutrients are never replaced.
You can also find some flours that are ground using the entire grain. My favorite is whole grain oat flour! Just be sure it contains the words whole grain in the ingredient. Here are some other healthy grains that are always great to keep stocked in your pantry.
When In Doubt Remember The Macronutrients
You might have read the last few points thinking, Okay, but how do I actually build a meal?! Theres no black-and-white answer, but a lot of registered dietitians recommend building your meals to include a variety of food groups or all three macronutrients: carbohydrates, fat and protein. Fiber and protein are thought to aid in fullness, so including those could be a good place to start. Examples of breakfasts using this logic are: a banana, peanut butter and yogurt or oatmeal topped with walnuts and half an avocado on the side. Lunch might be a spinach salad topped with a sliced hard-boiled egg, cheese and/or lean chicken breast and a pita on the side.
Eating healthy shouldnt be too complicatedit should work for you, your schedule and your budget. Hopefully these tips will make building healthy meals and snacks a little bit easier and more enjoyable.
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Change The Way You Think About Food
There are lots of myths about healthy food. Dont make food choices based on false beliefs. Some things to try:
- Dont think that your diet has to be all or nothing. Eating well doesnt mean you must worry about eating healthily all the time. A good diet allows for treats occasionally.
- Compare the prices of junk foods against the price of healthier food options to see that healthy doesnt have to mean expensive.
- Experiment with different foods and recipes. A meal cooked with fresh ingredients is better than a limp burger or soggy chips.
- Try different fast options like whole-wheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta.
- When eating out, look for kilojoule labelling on menus and check before you choose. A single energy-dense meal may contain most of an adults daily kilojoule intake, and drinks can be high in kilojoules too.
- Dont give up your favourite meals entirely! Try thinking of new ways to create healthy meals for example, you could make recipes lower in fat by changing the cooking method grill, stir-fry, bake, boil or microwave, instead of deep frying.
- Reduce the size of your meal or food instead of giving it up entirely. More doesnt always mean better.
- If youre worried about missing out on socialising, instead of meeting friends for food, perhaps go for a walk instead. Or, you could suggest a food outlet that serves healthier foods, such as wholemeal rolls with vegetable fillings, or sushi.
Add More Fruit And Vegetables To Your Diet
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.
To increase your intake:
- Add antioxidant-rich berries to your favorite breakfast cereal
- Eat a medley of sweet fruitoranges, mangos, pineapple, grapesfor dessert
- Swap your usual rice or pasta side dish for a colorful salad
- Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter
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Cook At Home More Often
Nothing beats a good home-cooked meal. Cooking at home can help you avoid any sneaky ingredients that might not be so healthy. Even if its something simple, it will still be more nutritious than the fast-food version or what you find at a local diner. Cooking at home lets you make all the right choices about what goes into your meals and into your body.
Fill The Majority Of Your Plate With Foods From The Earth
Instead of the 80/20 rule or limiting yourself to a plant-only diet if it feels too restrictive to you, think about eating plant-foward. While that title definitely sounds a little hokey, the idea is that you can emphasize and celebrate nutritious foods, but you dont have to be limited to them. Instead of measuring, tracking, or limiting, simply make sure that the majority of your plate comes from the earth , whether that looks like fruits, vegetables, whole grains , or nuts and seeds. Youll load up on the foods that make you feel good without restricting yourself from the foods that you enjoy.
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Whip Up A Smoothie To Bring Down Your Weight
The first defense against cooking and pro-healthy eating is easy. Smoothies! Theyre so healthy because they have a big dose of your daily recommended servings of fruit and veggies. Theyre packed with antioxidant and anti-inflammatory nutrients like fiber, vitamins, and minerals to support your whole body and brain.
They take literally 5 minutes to whip up, and you get to have a shake for breakfast! If you make them more filling with good quality protein, theyll sustain you well into lunchtime.
Some of my favorite ways to bulk up a smoothie to be more filling are protein powder, greek yogurt, or nut butter.
Say No To Artificial Sweeteners
These are a nightmare! Most are cancer causing AND many mess with you bodies natural metabolism.
And these artificial sweeteners actually make you crave MORE sugar. Yup, thats right! You body thinks that it has been given sugar and because sugar is addictive, your body makes you crave sweet treats trying to get its next fix.
So its actually much healthier to have a small amount of natural sugar than fake sugars. And you can always use natural sweeteners like honey, dates, or maple syrup to get your sugary fix. They all contain other nutrients that are beneficial to your body.
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Making The Switch To A Healthy Diet
Switching to a healthy diet doesnt have to be an all or nothing proposition. You dont have to be perfect, you dont have to completely eliminate foods you enjoy, and you dont have to change everything all at oncethat usually only leads to cheating or giving up on your new eating plan.
A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable stepslike adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.
Ways To Eat Healthier
Improve your health and adopt a more wholesome relationship with foodwithout counting calories or following a strict diet!
Each new year, many people vow to start eating healthier and/or losing weight. And its no secret that about this time of year , we begin to fall back into old habits again!
I certainly hope thats not the case for you, but if it is, you may just need another nudge in the right direction.
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Eat Lots Of Fruit And Veg
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
Shop For Produce Thats In Season
Local produce thats in season is generally cheaper than out-of-season options. Its also usually at its peak in both nutrients and flavor.
Produce thats not in season has often been transported from far away to get to your store, which isnt good for either the environment or your budget.
Also, buy produce by the bag if you can. Thats usually a lot cheaper than buying by the piece.
If you buy more than you need, you can freeze the rest or incorporate it into next weeks meal plans.
Produce that is in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.
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Drinking The Wrong Juice
Your a.m. glass of OJ may be swimming with the sweet stuff, because many brands of fruit juice have added sugar. The main way to avoid the empty calories is to make sure the label says 100% juice on it. You could also dilute your drink with water. For the most nutrition, choose whole fruit over juice. It has more fiber, less sugar, and fewer calories.
Eat Fruits Instead Of Drinking Them
Although fresh-pressed juices can be very nutritious, a lot of fruit juices are high in sugar which negates a lot of the vitamins and minerals. Juicing also takes out all of the great fibers that fruit provides that benefit your digestive system and overall health. A lot of the nutrients found in fruits are actually in the skin, so juicing them throws out all the good stuff. Beyond that, most juices are pasteurized, which kills off most of the good enzymes and some of the heat-sensitive nutrients .
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Add Collagen Protein To Your Coffee Or Tea In The Morning
Collagen dissolves completely in hot liquid and is odorless and tasteless. Its a great way to get your protein in the morning, not to mention will make your hair and nails stronger and longer, and support the elasticity of your skin. Collagen is not vegan, so if youre vegan skip that one. I use the Vital Proteins brand in my coffee each morning. If you dont drink coffee or tea, you can add it to a smoothie or any other beverage of your choice.
Simple Tips To Eat Healthier Without Dieting
Say goodbye to diet culture. You can look good and feel your best without restricting yourself or obsessing over what you eat. Food is the foundation of life, and it is meant to be enjoyed. Dont let unattainable or unrealistic beauty standards dictate your menu those days are over! Beauty comes in all shapes and sizes, and so do health and wellness. Say hello to living on your own terms, shaped by what makes you feel good, which ultimately results in you looking good too!
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Cut Back On Occasional Foods
In 201112, occasional foods provided made up just over one-third of the total daily energy consumed by Australians. Think about your own diet. If you find that much of it is made up from the foods listed as occasional in the Australian Guide to Healthy Eating, this could be an area for you to try and improve.
Six Simple Ways To Smarter Healthier Eating
To eat a healthier diet, you need to combine nutritional science, a jolt of common sense, and pure enjoyment. Most of us know that fresh salad, berries, and slowing down when eating are better for us than wolfing down energy bars and sweets. But how to make that leap from our current habits to healthier ones?
Here are six ways you can eat healthy, delicious meals, and really enjoy what you’re eating.
1) Ditch fats that are solid at room temperature
This simple change reduces saturated fat in your diet.
How: Switch to the healthy fats such as olive oil, sunflower oil and canola oil that stay in a liquid form when stored in the cupboard. But all fats have a high caloric density, so just use what you need for cooking and salad dressings.
2) Harness the power of nuts
Almonds, cashews, filberts, hazelnuts, peanuts, pecans, and pistachios pack plenty of beneficial nutrients, including vitamin E, folic acid, potassium, and fiber. Although many nuts are high in fat, the fat is mainly unsaturated a great choice to help you eat healthy.
How: First, put nuts on the grocery list. Nuts are high in calories, so it’s best to enjoy them in place of other snacks, not in addition, and to keep serving sizes small.
3) Taste food before you salt it
Break the autopilot habit of reaching for the salt shaker to help you eat healthy.
4) Pack lunch once a week
How: Once a week before you shop for groceries, write out a meal plan that leaves enough leftovers for one or two lunches.
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Proven Ways To Lose Weight Without Diet Or Exercise
Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are 11 ways to lose weight without diet or exercise. All of them are based on science.
Ii How To Make Healthy Eating Easier
Most people think that building better habits or changing your actions is all about willpower or motivation. But the more I learn, the more I believe that the number one driver of behavior change is your environment.
Your environment has an incredible ability to shape your behavior. Nowhere is this more true than with food. What we eat on a daily basis is often a result of what we are presented.
Let me share an interesting experiment to show you exactly what I mean
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Cook Large Portions And Use Your Leftovers
Cooking large meals can save you both time and money.
Leftovers can be used for lunches or in other recipes. They can be reused in stews, stir-fries, salads and burritos.
It is great when you are on a budget because having leftovers can stop you from eating out on days when you dont have time to cook a meal from scratch.
You can also freeze leftovers in single-portion sizes to enjoy at a later date.
Cook large meals from inexpensive ingredients, and use your leftovers during the following days.
Create A Firm Nutrition Foundation & Begin Becoming Aware Of Your Eating Habits
Creating a firm nutrition foundation starts by learning about general nutrition and nutrition basics. So what does this look like?
- Drinking 8-10 cups of water a day
- Moving your body for 60 minutes a day
- Practicing mindfulness while eating
A firm nutrition foundation is just as important as knowing why it DOES matter. Knowing why what youre putting in your body and how certain foods affect you so you can begin a journey driven by wanting to feel your best & honor your body, vs to just hit a number goal or follow rules.
Okay now lets talk about mindfulness!! Are you present when youre eating? Are you always multitasking? When youre not mentally present while eating its so easy to overeat or to eat out of boredom. If you want to become more mindful then an easy way is to begin journaling, tracking your eating, eating habits, and emotions that go along with it all. This lets you see where you could make small changes in order to make progress. Once you become aware of those bad habits you can then switch to healthier eating habits!
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Eat Fresh Berries Instead Of Dried Ones
Berries are very healthy and packed with nutrients, fiber, and antioxidants. Most varieties can be purchased fresh, frozen, or dried.
Although all types are relatively healthy, the dried varieties are a much more concentrated source of calories and sugar, since all the water has been removed.
A 3.5-ounce serving of fresh or frozen strawberries contains 3135 calories, while 3.5 ounces of dried strawberries contain a whopping 375 calories (
For a healthy snack, try making your own popcorn at home or purchase air-popped popcorn.
Many commercial varieties prepare their popcorn with fat, sugar, and salt, making it no healthier than potato chips.