Eating healthy does not have to be complicated nor difficult. After you begin making healthy choices, and make it a habit, you don't have to think about it again. Just have healthy food choices always available and the decision will be easy.
When considering a meal or a snack, always strive for a proper balance between a protein, carbohydrate and fat.
Have you determined for yourself your daily caloric consumption needs? I know that for myself if I'm trying to lose wight, I cannot consume more than 1200 calories per day. On the other hand, if I'm trying to maintain my current weight, I'm allow to consumer 1500 calories per day.
Once you find out how many calories you should be eating, you then need to space them over 5-6 small daily meals/snacks through the day. The meals and or snacks should compliment each other with the proper balance of carbohydrates, fats and protein. I will give you an example of these choices to make during the day.
I should make a quick mention of portion sizes. Do you know what a serving of meat looks like? No, it's not the 22 ounce T-bone at your local steak house. A portion of meat is 3 ounces, the size of a woman's palm.
VISUAL EXAMPLES OF DIFFERENT FOOD PORTIONS:
* 1 medium fruit -- tight fist or tennis ball
* 1/2 cup of fruit, veggie, cooked cereal, rice or pasta -- cupcake size or tight fist
* 1 cup of salad -- the amount you can hold in two hands cupped together.
* 1 medium baked potato -- computer mouse
* 1 cup of cold cereal -- large handful or tight fist
* 3 ounces of poultry, meat or fish -- palm of a woman's hand or deck of cards
* 1 ounce of cheese -- top half of your thumb or 4 dice
* 1 ounce of fish, meat, chicken or poultry -- 1 egg
* 1 tsp -- the tip of a medium-framed woman's thumb. 3 tsp is equal to 1 tbsp
BREAKFAST:
It is important to start the day with a good breakfast. A good breakfast is needed to maintain level blood sugars throughout the morning. Try to keep breakfast, lunch, and dinner at the same calorie count and then add two to three snacks between meals to make up the 5-6 recommended meals.
Choose an item from each of the food groups for a healthy balanced breakfast.
Protein: 1 hard boiled egg, 1 cup nonfat milk, 1 cup low fat yogurt, 1 oz of low fat cheese
Carbohydrate: 1/2 cup of whole grain cereal or oatmeal, granola bar, 1 slice of whole grain toast, bagel or muffin.
Fruit: 1/2 banana, small apple, orange, grapefruit, 3/4 cup of raspberries, strawberries, blueberries
LUNCH AND DINNER:
Preparing lunch and dinner is very simple. Pick a lean protein, add some vegetables and top it off with some fruit for dessert.
Choose an item from each of the food groups for a healthy balanced lunch or dinner.
Protein: Chicken, fish, turkey, lean beef, pork, beans, etc.
Vegetable: Spinach, zucchini, broccoli, cauliflower, green beans, and salad greens, etc. For a serving size, fill about 1/2 of your plate with vegetables, 1/4 of your plate with protein and the other quarter with healthy carbohydrates.
Carbohydrate: 1 slice of whole grain bread, brown rice, corn, sweet potatoes, white potatoes, etc.
Dessert: 1/2 banana, 1/2 cup of strawberries or raspberries with a dollop of nonfat whipped topping, pear, apple.
SNACKS:
Snacks are essential to successful weight loss. In order to maintain your metabolism in between meals, healthy snacks are essential. For your snack, consume between 100 to 125 calories.
Choose an item from each of the food groups for a healthy balanced snack.
Protein: 1/4 cup of low fat cottage cheese, low fat string cheese, hard boiled egg, small yogurt cup, 1 oz. low sodium, low fat luncheon meat.
Carbohydrate: 1/2 banana, apple, grapes, plum, baby carrots, 1 slice of whole grain bread, etc.
Healthy fats: Handful of almonds, walnuts cashews or mixed nuts, 1 slice of avocado, 2 tbsp of peanut butter.
This doesn't have to hard. These are just guidelines for healthy foods. Don't make this boring by eating the same thing every day. There are so many more foods then what I listed here but be creative. Try a new fruit and vegetable every week. Remember, this is easy!
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