Eating clean and being healthy is very easy to grasp but not so easy to do. You and I know we have to get rid of some good eating. Limit it to special occasions like a holiday; that doesn’t mean pig out it’s all in moderation on just those special occasions.
Whether you are trying to add muscle, loose fat, tighten up, or improve your overall physique, you should be eating nutritious and functional foods.
It’s easier to eat healthy if you prepare your food and have a plan. We are creatures of habit so create a healthy habit and stay clear of all the fast foods and easy eating out. Unfortunately, cheese, fried foods, and yummy desserts fall under your unhealthy category and also your derriere. So stay clear of eating on the run in restaurants so you can avoid these setbacks.
Watch out for the dairy portion of your diet it should be limited and you are looking for fat free dairy products; milk, yogurts, and cheese. I like fat free Greek yogurt. This is yogurt strained and a bit tart but high in protein and lower in sugar. Fat Free (Skim Milk) and fat free cheeses are great sources for calcium, vitamin D, vitamin C, and anti-oxidants but in small amounts.
Now let’s talk about fruit. It is loaded with vitamins but also loaded with sugar. Limit your fruit intake as well. I suggest having it before the 2 pm time frame when your body is more likely to use it. Just one serving a day is enough for everyone.
I cannot emphasize enough the importance of having 5 meals a day. Timing of the meals is very important as well depending on your goals. Try consuming most of your calories before 2 pm, that means fruits and carbs. When I say 5 meals a day I do not mean a 5 course meal, it means 3 small meals a day and 2 or 3 small snacks during the day. Remember to give yourself a break and enjoy life but just in moderation with small pieces or smaller plates and this is done once in a while not once a day.
Just an example of the how the day should go for an “average” healthy female (men have more calories same idea) trying to maintain or lose weight:
Breakfast - protein, carbs, fruit (suggestion: Special K Protein Plus cereal with fat free milk and a few strawberry slices) If you enjoy coffee or tea please not cream or sugars.
Mid-morning snack - protein and fruit (suggestion: 0% Greek yogurt, 2 or 3 mini flavored rice cakes crumbled up and sprinkled over yogurt and a few berries. Berries are best but any fruit is fine just a small amount). Drink your water.
Lunch - Think of dinner here; lean protein, healthy carbs, (for lean protein; turkey, chicken, or fish. Carbs; whole grain light breads, brown rice, baked potato, or sweet potato and veggies, any kind you fancy however green is usually best) have some water.
Mid-afternoon snack - fats and water (suggestion: small handful of almonds)
Dinner - protein and veggies (same protein and veggies as lunch) Drink your water.
After dinner snack - sugar free jello or sugar free popsicle
Stick to it!!!!!!
It isn’t always easy but you can do it…believe to achieve! I can say I believe in you but you have to believe you can do it and plan for your success. At home you have to have only the foods on your list if you love ice cream (like me) than don’t have it in your house and you will not snack on several bowls a week. Likewise to any snacks or meals that don’t fit your healthy meal plans don’t buy them and bring them home.
When it comes to work, I hear all day how everyone doesn’t have time to eat. I think that is a lame excuse you can make time and make time for a power walk, squats at your work station, or run up and down the stairs. You just have to make the time! Pack healthy snacks and lunches that fit your meal plan. Just think of all the money you will save by not going out to lunch and save time for the squats.
Going out to eat is fine, I take several of my clients to lunch and show them how to eat out. Now it is easy to plan ahead you can go on-line and look at the calories for most of your favorite meals at almost every restaurant. Make smart choices ask for no cheese, skip the bacon, no butter, and light dressings. Ask for a “to-go” box right away and split the meal before you take a bite. Don’t laugh but I bring my own fat free butter spray and fat free dressings to restaurants.
All in all we watch the timing of our food and the portions. It’s not easy to change your habits but worth it; create your new healthy habits.