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HEALTHY EATING IS EASY!
Filed under best weight loss programAug 4Eating healthy can be easy and simple to implement. Once you start making choices that are healthy and incorporate the habit into your life, it becomes second nature and you won’t have to think about it much again. Make sure you always have healthy food choices available and the rest is a piece of cake.
When thinking about a meal or a snack, it needs to incorporate a proper balance between a protein, carbohydrate and fat.
Have you established for yourself your caloric consumption needs? I know for myself, if I want to maintain my weight, I should not eat any more than 1500 calories per day. If I want to lose, my daily calorie intake is no more than 1200 calories per day.
Once you figure out how many calories you should be eating, you then need to divide them out over 5-6 small meals/snacks throughout the day. Remember that the meals/snacks should compliment each other with a adequate balance of protein, carbohydrates, and fats. Let me give you an example of these choices to make during the day.
I should quickly mention something about portion sizes. Do you know what a serving of protein looks like? No, it’s not the 16 ounce Prime Rib at your local steak house. A portion of protein is 3 ounces, the size of a woman’s palm.
SOME VISUAL EXAMPLES OF DIFFERENT FOOD PORTIONS:
* 1 medium fruit — tight fist or tennis ball
* 1/2 cup of pasta, rice, fruit, veggie, or cooked cereal — tight fist or cupcake size
* 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 — 4 dice or the top half of your thumb
* 1 ounce of meat, fish, chicken or poultry — 1 egg
* 1 tsp — the tip of a medium-framed woman’s thumb. 3 tsp is equal to 1 tbsp
BREAKFAST:
A good breakfast is key to starting your day off right. Skipping breakfast is a surefire way to setting ourselves up for failure to maintain level blood sugars. I suggest keeping breakfast, lunch, and dinner at the same calorie count and then adding two smaller snacks between 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: Lean beef, pork, beans, chicken, fish, turkey, 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 cup of strawberries or raspberries with a dollop of nonfat whipped topping, pear, apple, 1/2 banana.
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 slice of whole grain bread, 1/2 banana, apple, grapes, plum, baby carrots, etc.
Healthy fats: Handful of almonds, walnuts cashews or mixed nuts, 1 slice of avocado, 2 tbsp of peanut butter.
This is easy! Remember, these are just guidelines for healthy foods. You do not have to eat the same thing every day. There are so many more foods then what I listed here but be creative. Make healthy choices that are exciting. Try a new fruit and vegetable every week. Remember, this is easy!
About the Author:Marilou Lissandrello is fervent about cooking healthy recipes in order to maintain her and her husbands recent weight loss and to live a improved lifestyle together. Her very practical guide on how to cook healthy recipes for dinner is available free from her blog, Eat Right Tonight.
Tags: Weight Loss, healthy recipes, cooking
Tagged as: cooking, e, f, fitness, food, H, health, Health & Fitness, healthy recipes, healthy recipes for dinner, n, Nutrition, o, recipes, u, Weight Loss
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