Tired of diets that don't work? Sick of trying to figure out what to eat - and how to easily prepare it - to stay healthy? Want to finally look and feel better? It's really not that hard. Here are 5 quick tips that can work for you.
Tip number 1: Sneak in more produce.
How? Make sure each meal contains lots of color as darker hued fruits and vegetables provide the vitamins, minerals, fiber, and phytochemicals your body needs to stay healthy and strong, protect against the effects of aging, and reduce the risk of disease.
How much? Aim for at least one serving at every meal and snack. For example, have a banana with cereal or toast and peanut butter in the morning. Or add blueberries (or any other kind of berry full of antioxidants!) to yogurt with flax seed. Have a bowl of cottage cheese with pineapple and nuts. For lunch, include an orange, pear, grapes, or a peach or any other fruit you can easily throw in a bag and carry. Add lettuce and tomato or spinach or avocado to sandwiches. Have a cup of soup with beans and lots of veggies. For a snack, have apple with cheese, or raisins or other dried fruit (apricot, etc.) with pretzels or nuts, or celery and carrots with hummus. At dinner, start off with a salad or melon, then have steamed broccoli, a baked sweet potato, or stir-fried green beans with your meal. Make a pizza topped with peppers and mushrooms. Be creative! It's easier than you think!
A serving is one medium-sized whole fruit, half a cup of fresh, frozen, or canned produce, one cup of leafy greens, or a quarter cup of dried fruit.
Tip number 2: Use smaller plates.
Studies consistently show that people - including nutritionists! - unknowingly eat more when given a bigger plate. Using smaller plates, therefore, can help you better control how much you consume.
Tip number 3: Choose whole grains (complex carbohydrates), lean meats and fish (for protein), and healthier fats (poly- and monounsaturated).
Whenever possible, pick whole grains over highly processed grains, cereals, and sugars. Get your grains from foods such as whole wheat, rye, or oat bread, brown rice, whole-grain pasta, and other less familiar grain sources like quinoa, spelt, and bulgur. For protein, make lean choices, such as round or loin steaks and roasts, extra lean ground beef, skinless chicken or duck, and lean roasted turkey. Include fish in your diet, which is rich in omega-3 fatty acids. Vary your meals with vegetarian options like chili with beans, baked beans, rice and beans, veggie burgers, stir-fried tofu, or pea or lentil soup. Cook with oils instead of butter for healthier fats. Limit trans and saturated fats.
Tip number 4: Don't obsess over calories. And don't feel bad about satisfying your cravings!
Instead of counting every calorie you consume, pay more attention to your hunger cues. Your body knows what you need! If you're hungry, eat; when you're full, stop. If you have a craving for a particular food, don't deny yourself. You'll only binge later on. Instead, try satisfying your hunger pang with what you want in small amounts. Or simply opt for healthier selections. Go for hot chocolate instead of a candy bar. For a salty hankering, snack on baked chips instead of fried chips, and have them with salsa or guacamole.
Tip number 5: Don't skip out on exercise.
It's a no-brainer. In order to lose weight and keep it off, in addition to improving your diet, it's juts as important to stay physically active. Get into a routine that you enjoy. When you don't have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)
For more ideas on how to look and feel your best, and make simple, tasty, healthful meals, visit Modern Menus (www.modernmenus.com).
Robin Brett Wechsler
Nutritionist, Modern Menus
