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Tips for Healthy Eating – Dieting

on March 28, 2013

Diet & Slimming

HEALTHY FOOD TIPS

  1. Choice – make healthy eating a lifestyle choice not a boring and annoying “diet”. The fact is that once we start to eat well and enjoy our foods we start to dislike the manufactured taste of processed foods! It is all about retraining your eating habits and your taste buds. Persevering with healthier options, especially if your taste buds are not accustomed to it, can take time. But once you start to feel the difference in your body and have all the extra energy you won’t turn back!
  2. Size does matterPortion sizes are important, make sure most of your plate is vegetables and a small portion (approx the size of your palm) is quality lean protein (such as fish and lean meats). Also eating on smaller plates makes you think you’re having much more food than you would be if it was on a large intimidating plate – more space to fill with extra complex carbohydrates that you may be trying to avoid. Eating with a smaller spoon can also trick your brain into thinking you have eaten way more and you will find you often will eat less. Try it with cereal in the morning.
  3. Prepare – shop for fresh food regularly and keep your pantry stocked with good healthy staples to make it easier to eat a healthy diet. Shop after you have eaten and stick to a prepared list of things to buy – saves those impulse purchases that you might regret later on! Even better why not do your grocery shopping online? A great way to also compare prices and choose the most competitive supermarket.

 

Food to avoid

  • White flour & anything made from it (breads, crackers, pasta, pastry)
  • Sugar & anything made from it (biscuits, cakes, jams, soft drinks, sports drinks)
  • Salt (do not add any salt to foods & stay away from salty processed foods)
  • High Sugar products such as fruit juices.
  • Processed foods such as white flour products as in white bread.

 

Foods that you should eat ♥

  • Chicken breast (no skin and grilled)
  • Egg (not fried)
  • Seafood (grilled oily fish)
  • Turkey breast (no skin)
  • Lamb fillets (lean)
  • Duck (no skin)
  • Fresh & frozen Vegetables
  • Fresh Fruit
  • Nuts and seeds

 

Ever heard of the term little and often?  Well eating high protein 6 small meals daily has shown to aid weight loss and slimming over the usual 3 meals a day or even skipping meals altogether.

The glycemic index (GI) of foods is a number ranking system relating to carbohydrate foods. The higher the number (highest 100, table sugar) the faster the food will spike your blood sugar levels (not ideal). Stick to low GI foods.

If you feel hungry you may be dehydrated. Try having a glass of water and if the hunger is still there after 10 minutes try having a healthy snack (see the foods to encourage list).

The goal is to achieve 1200-1500 calories per day. Of course alternate food choices are available and can be consumed as long as totally daily caloric intake is below 1500 calories. Alternatively you can exceed 1500 calories but you will need to balance out the difference with some calorie burning physical activity.

Key Tip: It is realistic to begin and continue a healthy and balanced eating plan that caps calories between 1200 – 1500 per day, without feeling hungry or tired.

 

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