Monday, October 23, 2017
Healthy Eating Tips

 

Dieting to lose weight can be a daunting task, but there are a few basic tips that will lead you in the right direction. Let's get started!

Basically, there is a simple formula you can follow: You need to consume less calories than you expend. If you'd like to gain weight, consume more calories than you expend. If you are trying to gain muscle, you should be adding more protein to your diet.

When starting a diet, you have to realize that your body isn’t used to this new regime. You must give your body and palate time to adjust. This being said, it is normal to experience cravings. Supply your cravings with smart snacks two to three times a day and power through them by keeping your ultimate goal in mind.


Examples of healthy and balanced meals for weight loss:

 

  • Breakfast- Two egg whites, scrambled with spinach, or peppers and onions, and a piece of fruit.
  • Lunch- 5 oz chicken on a green salad with green peppers, tomatoes, and olives (or veggies and fruits of your choice). Add 1 Tbls light or oil and vinegar dressing.
  • Dinner- 3-4 oz lean poultry, fish, or beef, two servings of vegetables (such as spinach and broccoli), and 1/2c brown rice.
  • Dessert- Allow yourself a little wiggle room and you can enjoy a light dessert such as sugar-free pudding, or fresh berries tossed with Truvia or Splenda (do this about 2 hours before serving and refrigerate).

 


Healthy Eating Tips:

DO Eat:

-Eat dark, leafy greens (not covered in heavy dressings) for more vitamins and minerals

-Eat berries (blackberries, blueberries, etc) and other superfruits, like mango, kiwi, and pomegranate, to get a boost of natural antioxidants

-Make your own version of take-out in order to control sodium and fat

-Add nuts (walnuts, pecans) to your salad or enjoy snacking on them (about 15 nuts) for a healthy source of omega-3

-Whole Wheat breads, pastas, and cereals, and Whole Grains like oats and brown rice.

AVOID Eating:

-Avoid anything prepackaged like frozen meals and processed foods

-Avoid eating snacks like chips, cookies, and other prepackaged snacks. In fact, don’t even keep them in your house!

-Avoid soda. Regular AND diet sodas.

-Avoid most fruit juices; they have a lot of extra sugar. Stay away from them or choose a light version.



For more information about healthy eating and nutrition, visit MyPyramid.gov.