If eating unhealthy is a habit that you are trying to break, then look no further. Here are some tips that you can include into your lifestyle.
Everyday is a brand new day and eating breakfast can make the difference between a productive, active day and a slow, lazy one. However, according to the National Eating Trends Survey, approximately 25 percent of the American population skips breakfast. Eating breakfast can provide you with all the nutrients and substance that your body needs in order to function well throughout the entire day. Eating breakfast also lowers the risk of overeating. In a morning rush? Grab an apple, wrap 1 to 2 ounces of cheddar cheese in plastic, and pack a ¼ cup of walnuts in a Ziploc bag and you are good to go!
Increase the percentage of vegetables and fruits on your plate
Have you ever heard, “An apple a day, keeps the doctor away?” Well, the reason we have that old saying is because fruits and vegetables provide essential vitamins and minerals, fiber and other nutrients that are essential good health. Also, they are low in calories and are filling.
It is recommended for women, 19- 30 years old to eat 2½ cups of vegetables daily. For men 19-30 years old it is recommended to have 3 cups. For men and women, it is recommended to have 2 cups of fruit.
Eat Protein and Grains
Yes, grains are carbs, but they also provide energy for your muscles and brain. Stay away from white flour and choose whole grain options as often as you can. Proteins maintain muscles. Try having fish, beans, eggs, chicken or lean meat in at 2 meals per day.
Water is the main tool that everyone needs. Studies have also shown that drinking water can lower the risk of certain cancers and it flush out toxins that can cause diseases.
Water is also beneficial our appearance. Good old’ H2O moisturizes our skin, giving it a healthy glow. It is also one of the best tools that you can use if you are shred those extra pounds. Water increases your metabolism and decreases appetite. Often when we think we’re hungry, we are actually thirsty.
It is suggested that you should drink water with every meal, between each meal, and before, during and after a workout. There is no evidence to support the recommendation to drink 8 glasses of water a day. It is recommended by the Institute of Medicine that on average, men should have roughly 3 liters (about 13 cups) and women should have 2.2 liters (about 9 cups) a day.
Craving some flavor in your water? Try slice of fruit or vegetable – we suggest lemons, oranges, or cucumbers.
Have frequent small meals
It is highly recommended to eat small meals throughout the day. People who eat 5 to 6 small meals a day are much more likely to maintain portion control because they are never too hungry. Keep in mind, you should never eat when you aren’t hungry, because moderation is key. Resist the late night munchies and don’t eat 3 hours before you go to sleep.
Planning out a simple schedule like this will help you stay on track:
8am Breakfast: 1 cup of egg whites, ½ cup of oats and ½ banana
10am Midmorning snack: one whole fruit and ½ of nuts (almonds, walnuts, cashews or pistachios)
12-2pm Lunch: 4 ounces of lean protein (chicken breast, fish, tofu)
*protein must be grilled, steamed, or boiled
one cup of steamed vegetables
4pm Afternoon snack: 1 cup of Greek yogurt with a ½ of fruit/or granola (or put both!)
6-8pm Dinner: 4 ounces of lean protein paired with veggies and 1 cup of whole grains – try whole wheat pasta, brown rice or quinoa
Control Your Portions
Big portions are often the reason people are over eating. You may not realize how much food you’re actually eating. This is especially hard when eating at a restaurant. When you’re served a huge portion, just have half of your meal and save the rest for later, or split the meal with a friend.