The most important thing you can do is educate yourself. Begin by reading food labels (more information can be found in this link)
- The first four ingredients (fat, saturated fat, cholesterol, and salt) should all be 10% or less of the “% daily value”.
- Choose foods with at least 5gms of protein and 5gms of fiber per serving to ensure nutrient dense foods.
- Every 15gms of “Total Carbohydrate” equals one carbohydrate/starch serving. (think=1 slice of bread)
- The first five ingredients are what the food contains the most of. Look for foods with the least amount of ingredients possible. (More information on that Here)
- Avoid foods with high fructose corn syrup and hydrogenated vegetables oils.
- Look through all the food labels in your house today and you may be surprised.
Here are some basic rules for you to begin with.
- Eat 5-6 “small” meals a day, eat every three hours like clockwork. This will prevent you from feeling hungry, which will help you make correct food choices when presented to you.
- A quarter of your plate should be meat, a quarter whole grain starch, and the other half should be vegetables and/or a salad.
- Avoid any beverages besides milk and water, do not waste your calories on drinks.
- Remember, if you do not buy it, it will not be there for you to eat.
- If you limit the packaged, pre-made, processed foods, you will be left with the nutritious outer aisles of the supermarket.
Your Supermarket Journey:
- Brightly colored fruits and vegetables begin your supermarket journey. The recommended 5-9 servings a day can easily be incorporated into your 6 small meals by adding 1-2 serving to each one. Look at your shopping cart, half of it should contain fruits and veggies.
- Next, onto protein rich meats. Fill your home with lean cuts of beef; chicken and turkey breasts; Omega-3 loaded fish and eggs. Protein will keep you full, unlike carbs that leave you feeling hungry an hour later.
- Onto calcium and Vitamin D rich dairy products. Milk and yogurt will curb your appetite with its high protein content. Greek yogurt has 2-3 times the amount of protein as regular yogurt.
- Turn down your final aisle of wholesome, fiber rich grains. Fill your cart with only 100% whole wheat breads, wraps, pastas, brown rice and cereals. Try something new like Steel cut oats, Ezekiel bread, Quinoa, Kashi products.
Once you try new foods and recipes, and found things you love, you won’t feel you’re missing out on any of your old favorites. Every week drop one “bad” food in your house and refuse to buy it again. Then buy one new healthy food and you won’t feel deprived. Continue to read food labels and buy new cook books. Skip the take out and even the restaurant dinners: you never really know what they are adding to your foods.
Healthy, delicious and only 1,650 Calories. Filling, satisfying, plenty of fruits and veggies and even a few desserts. One Small change a week, makes 52 BIG changes by the end of the year!
What small changes will you try to incorporate into your new week? Have you made any changes so far? What change had the biggest results?
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