You want to feel better, but you are lost in what it means to develop healthier eating habits. Information overload has you spinning your wheels, but you are eager to change something. I’ve got my top 5 list here for you so you can take a few simple steps to being a healthy eater and feeling better. And the best part? Everything listed below is completely sustainable so you can make long term healthy eating habits.
#1 Add color to your plate/bowl at every meal:
This first tip is the golden rule. The more color you have on your plate, the more you are consuming the micronutrients needed for a healthy body. (Not to mention, your plate/bowl will look fabulous!) Typically adding color means that your meal will have more fiber, making it more filling so you feel fuller longer.
Some of my go-tos for color in my meals are:
- Berries of any kind
- Arugula
- Purple Cabbage
- Kiwi fruit
- Bell Peppers
- Beets
- Spinach
- Orange slices
- Broccoli
I recommend going to the grocery store and trying out something new each week. Try choosing a new fruit one week, then a new vegetable another week! Setting a goal to try something new and colorful will enable you to find some new staples for your plate!
#2 Consume a balanced amount of Carbs and Fats:
Did I just say that you can and should eat Carbs AND Fats? I most certainly did!
So many ‘diets’ promote the removal or drastic reduction of one or the other of these macronutrients. This is not a sustainable strategy.
There are three Macronutrients (Protein, Carbs and Fats) and human bodies need all three to operate. Based on variables like your current weight, goal weight, body fat percentage, activity level and age, you need certain amounts of each macronutrient to thrive. Ensuring you have some level of each incorporated in each meal will ensure you have a balanced diet. This helps hormone levels, improves sleep, and promotes mental clarity!
If you want to learn more about the macronutrients and how much would be an appropriate amount of carbs and fats to eat, check out our Nutrition Programs that specialize in ‘Macros’. It’s a game changer for changing body composition! We teach you everything you need to know about macros for your body and your lifestyle!
#3 Ensure you are getting ample protein:
What is ample, you ask? And what is the best way to obtain this?
How much Protein is enough?
Typically .6-.8g of your body weight in pounds. The benefits of eating enough protein are numerous and include stabilizing blood sugar levels and leading to less sugar cravings. The typical American way of eating usually involves consuming proteins at dinner only, and that leaves a massive deficit in protein intake. If you’re looking to increase your protein intake, download our eBook: 5 quick and healthy high protein recipes!
How do I ensure I’m getting enough Protein?
Start your day off with 20-30g of protein coming from eggs, greek yogurt (plain is best!) or protein powder. Ensure your lunch includes another 20-30g of protein and keep it present with dinner as well. You will see your energy and strength increase substantially!
Some of my favorite protein sources are:
- Turkey Bacon (least amount of ingredients-no sugar!)
- Plain Greek yogurt
- Chicken Breast
- Cod
- Bison
- Ground Turkey
- Salmon
- Egg Whites
- Plant Based Protein Powder
#4 Limit how much food you order from restaurants:
It’s incredible how GrubHub, Postmates and UberEats have taken off in the last year or so. Convenience foods continue to become a dominant way of eating and it’s taking a toll not only on your health but your budget, too!
Make a rule on how many times you will allow yourself or your family to eat out (even if it’s ordering in for home). Of course, it’s not realistic to say to never order out, but choose the days when you are the busiest or work the latest to order out. The other days, ensure you have a plan together for your meals. Prepping some bulk foods is a huge help for ensuring you have food on hand.
I love using my airfryer, instapot and slow cooker to ensure I have my meals together. Restaurant and convenience foods (think frozen dinners) are packed with sodium, high levels of fat, and are not good for the waistline. I’d recommend reducing the number of times you order out by 1-2x a week and then you can transition those funds to buying more healthy food for home.
#5 Enjoy treats as a special occasion, rather than on a regular basis for healthier eating habits:
My favorite thing to do in our Nutrition Coaching programs is to teach people how to incorporate treats. I refrain from using “Cheat Meal/Day” as it has a negative connotation. (You aren’t hiding anything and you don’t need to feel guilty). With treats, or as I call them, “Life Meals,” it’s important to think about the frequency of them. Is it once a week? Two times a month? Is your focus a dessert, brunch, or a special cocktail? Putting thought into what excites you and then building a plan around it will help you enjoy an occasional treat versus a regular behavior day after day, week after week treat. And there is a big difference in body composition when it’s occasional versus regular.
One of the best parts about learning ‘Macros’ is that you can truly learn how to fit any type of food into your diet with nothing being off limits! It’s something I love to teach because it is very lifestyle friendly and sustainable!
Some of my favorite treats I like to incorporate into my diet are:
- Street Tacos
- Ice Cream
- Real Bacon
- Cheese Board
- Lasagne
Looking to Learn More?
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