When it comes to eating right, there are a few things to keep in mind while setting yourself up for success.
1.) Prepare more of your own meals. Cooking meals at home can help you take charge of what you're eating and monitor exactly what goes into your food.
2.) Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
3.) Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.
4.) Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
5.) Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
6.) Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Wholesome Foods For Every Meal
Some suggested foods for a kick start breakfast: oatmeal greek yogurt wheat germ grapefruit bananas eggs whole grain cereals berries melons coffee/tea
Lunch:
Salads with low calorie dressings and low sodium toppings. (croutons, nuts, turkey, tuna, ham) *adding fruit to salads is a nice way to add a little sweetness
whole wheat wraps: turkey, tuna, turkey bacon, low sodium ham, fish. Add veggies of your liking and a light vinaigrette or lemon/lime juice *try to stay away from adding cheese. Just adds extra carb
paninis: chicken breast, turkey, tuna, etc. Add spinach, tomato, avocado for a nice combo. Drizzle on a light pesto, maybe a slice of swiss cheese
Dinner:
Fish- try to have it once a week. It's crazy filled with Omega-3's and all sorts of other key nutrients. Serve salmon with a light kale and apple salad//Coconut crusted baked cod with sauteed garlic asparagus.
Chicken: Throw together a "Roman" style chicken dish. Consists of tomatos, bell peppers, fresh herbs and a homemade wine reduction sauce. *Can be made with or without the wine Throw chicken breasts in a crock pot with broccoli, chicken stalk, and organic brown rice. *Season to taste//add teriyaki or soy sauce to taste
Turkey: Turkey burgers are made with USDA ground turkey, add seasonings like garlic powder, lawry's, cumin, & celery salt. Toss in green peppers or celery. Top the burger with pickled onions, cucumbers and a spicy yogurt sauce *can totally make your turkey burger the "american" way and add cheese ketchup & mustard. Just healthier alternatives Make a turkey meatloaf stuffed with vegetables and topped with a balsamic glaze. *Add panko bread crumbs for a lighter texture