Easy to Follow Healthy Eating Guide
Yes, you can change your eating habits to a healthier lifestyle and not go broke in the process.
People are always asking me how do I stay healthy and what do I eat? So hear it is folks, I am going to share a bit of info with you, so YOU too can eat well and be healthy.
First things first, start the day with a high protein breakfast. Proteins are complex molecules that break down slowly during cell respiration (the ‘burning fuel’ process that helps keep you alive). Bottom line – this process keeps you full longer and gives you energy while keeping your blood sugar low.
When you eat sweet baked goods, like waffles, pancakes or cereals for example, you get a quick energy boost and a sugar rush, but the effects very soon wear off and you end up feeling hungry again
much sooner and in some cases you may also start feeling psychologically down (the so-called sugar rush mood swing cycle). Here’s the trick, Combine protein rich food with some complex carbohydrates so you can set yourself up for the day.
Here are a few Breakfast ideas:
- oatmeal with nuts
- spinach omelete
- banana smoothie
- homemade protein bars
- eggs
- low fat (not fat free!) Greek yogurt with honey
We only eat junk because it’s accessible to us, so plan ahead and Pre-make your lunches then you’ll always have food available. Put your lunch together the night before so all you have to do is Grab and go on the way out.
Here are a few simple Lunch ideas:
- turkey or chicken + vegetable wraps,
- pasta with vegetables,
- light – no-mayo Caesar salad,
- tuna or smoked salmon sandwiches,
- sweet potato with cottage cheese and broccoli,
- a variety of vegetables with turkey on wheat or whole grain bread.
I also recommend you take “easy-to-reach-for” snacks making you less likely to want to go buy doughnuts or other stuff you might regret eating. I like to keep Traders Joe’s Trail Mix in little snack size zip lock bags handy. I choose the ones with fruit and chocolate so it satisfies my sweet tooth. Cut up fruit and put it in a bowl you can take with you, or cut up oranges/grapefruit in zip lock bags are easy. My favorite protein bar right now is Quest. They come in a variety of flavors, are gluten free and pack 20 grams of protein per serving! Now that’s a good bar in my opinion. No matter what you choose it needs to be handy… already cut up in bags, or sitting out in a bowl that you can grab in times of need.
Here are other Snack ideas:
- any kind of fruit and nuts
- apple slices with peanut butter
- cheese sticks, try Babybel cheese
- tomatoes with mozzarella
- ham & cucumber rolls
- Greek yogurt
- deviled eggs with light cream cheese
Make healthy dinners by basing them on vegetables. We slow down in the evening and so does our metabolism, which means we don’t need a large amount of calories like we do during the day. Unfortunately, many of us often end up going through the entire day either feeling hungry or being too busy and simply forget to eat. So when the evening comes we either overeat and/or we pick the kind of food that is fast and comforting, like pizza or burgers, fries and a beer.
So, here’s a tip: when you are really hungry in the evening, have a big meal, just make it 60-70% vegetables. Make a big salad and stick to lean protein as a main course, in the evening carbs are no longer your friends. News flash people as we age so does our metabolism so what worked at 18 is not the same 10+, 15+ years later. Most basic vegetables like tomatoes, cucumbers, peppers, green beans and lettuce – are easy to find and they are not expensive, especially if you buy them locally at a farmers’ market or/and buy seasonal fruit and vegetables – they are always cheaper.
Here are a few Dinner ideas:
- large green salad (you choose the leaf) with grilled chicken
- baked eggplant with tomatoes
- steak with sliced tomatoes
- meatballs with mushrooms and green beans
- peppers stuffed with minced meat
- crustless quiche in the oven
- baked fish with broccoli
Heavily processed food is often loaded with fat, sugars and salt, but is very low on vitamins, minerals and fiber. This stuff is designed to make you feel good because, due to the high amounts of fat, sugar and salt, it tastes delicious, at least until you retrain your taste buds to recognize what real food tastes like. The simpler the item you buy and the closer it is to its original form, the better. The more natural foods you add to your menu the more likely you are to get the most out of what you eat beyond just getting the energy required to stay alive.
In general, it’s not so much about weight as much it is about feeling good, having more energy and potentially being in a better mood. Healthy food is not necessarily low calorie or low fat, it’s food that is good for your body. After all, it is what is used to build it.
Meaning its true what your momma said: You are what you eat! So choose wisely.
