When I began my journey to fitness I often thought to myself, how in the world am I going to start eating healthier and lose this weight? I began to worry myself because I did not want to start packaging my meals, be on food-restricted diets, and miss out on my entire favorite past time: meals.
I thought healthy eating was going to be another chore in my day that I didn’t have time for. But really healthy eating is not about strict calorie counting or depriving yourself of the foods you love. Healthy eating is more about feeling good about the food you’re eating, knowing that it is going to benefit your body instead of destroy it. It is about having more energy throughout the day, being in a more positive mood, and overall becoming more health conscience.
Although healthy eating is a good start for most people, you can still easily over eat on the “healthy” things and still gain weight. I am sure we all know that one person that eats like a rabbit and still is overweight.
In this article I am going to demonstrate various tips to be able to eat healthier. All of which can be a very attainable goal for people that want to change their eating habits. Many people are used to eating a certain way and never put thought into what they are actually putting into their bodies. Well now is the time for a change! Don’t make it a chore! Have fun with finding new tasty recipes and know that you’re making a healthier choice!
Tip #1 Look at what you’re eating now!
For the rest of the day I want you to eat how you always eat and think to yourself “how can I make this meal healthier”. Whether it’s adding more veggies or adding more fruit. I want you to mentally substitute the “unhealthy stuff” with more nutritious items! Try doing this for a couple of days and start slowly replacing the “bad” items with “good” decisions.
Tip #2 Eat optimistically!
When you think about the foods you cannot have, it’s very natural to want those foods even more. Try thinking about how tasty a green apple is and knowing that it’s going to be more beneficial to your body.
If you are drawn to more salty, sweet, or fatty type foods, you have to start gradually getting away from these foods. It all comes down to your effort to begin to try. I often refer back to the quote “you may not be in first but you are lapping everybody on the couch.”
Tip #3 The 1/3 rule
This is a very simple and easy rule to go by whenever you have a meal. Instead of worrying about the portion size and the amount you’re eating, try making your plate 1/3 veggies, 1/3 fruits, and 1/3 protein. The typical American diet is low in fruits, vegetables, and whole grains but high in fats, salts, and sugars. This is something that in order to be healthy, you have to stay away from. Try this nifty rule and let me know what you think about it!
Tip #4 Know your fats!
In my last article we talked about the different types of fats.
Trans fat= Bad
Polyunsaturated fat= Best
Monounsaturated fat= Good
Saturated Fat = Ok
Not all fats are bad! Remember that you need fats in your diet, as it provides flavor and it makes you feel full. Fats also help the body absorb fat soluble vitamins A, D, E, and K. However, being that 1 gram of fat equals 9 calories usually makes it easy to over eat on fats and too many calories can result in weight gain. So what are some healthy choices for good fats? Flax seed, fish oil, walnuts, sunflower seeds, soymilk, and tofu all are a few of polyunsaturated that should be added to your diet.
Tip #5 Limit Added Sugars!
What are added sugars? Added sugars are sugars and syrups that are added to foods or beverages when they are processed. For example soft drink, candy, cakes, cookies, fruit drinks, ice cream; this list could possibly go on forever. Many people eat foods with added sugars in them as snacks or a “pick me up.” Instead of those snacks, try eating more grapes, unsalted pretzels, Greek yogurt, raisins, or whole grain cereal, also try drinking more water, low fat or fat free milk or you can even add diet sodas.
The following is just advice for people that want to make healthier decisions for a better living. Please keep in mind that you can still gain weight on these foods. It all comes back down to calories in, versus calories out.
In my next article I will explain further on how to eat for weight loss, but for now try these tips eat healthy be happy!
Sincerely your health & wellness coach!
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