Thursday, June 19, 2014
(Use these 10 steps to making healthy eating choices)
1. Choose Plant Based Foods most often! (Raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole/spouted grains). Include Dairy, Meat and Seafood in addition as to supplement nutrients and add moderate taste and for food preference.
2. Choose Rich Whole Complete Protein Sources and include them into each meal and snack!
3. Build a Better Breakfast and Eat it Everyday! – Use my Build a Better Breakfast Post to help you.
4. Make your Selections Nutrient Dense! – Variety is the spice of life, right? Choose a variety of foods in different colors and types to get the most out of your meals and snacks! Shop the outsides of the stores most often to limit the processed foods you consume. The more Whole Naturally made foods you consume the better you will feel. Most processed foods have unhealthy added fats, sugars and sodium. (See 6/7 below for more info on these).
5. Make Fiber your Friend – Choose Whole Fiber sources from rich complex carbs and whole grains. If it’s hard, consider trying fiber supplements only as a last resort to increase intake. Use Toppers like Chia Seed mixes or Nutriclense as a natural unprocessed way to add nutrients and fiber to your meals.
6. Limited Added Sugars and Sodium – By Choosing unprocessed foods more often you will likely be limiting the added sugars and sodium anyway. Most nutrient dense whole food choices don’t have added preservatives, processed oils, sugars or salt. Whole Grains, Freggies and many dairy choices have naturally occurring sugars or sodium so the key is to limit the ADDED ones which our bodies don’t really need.
7. Choose Healthy Fats – use nutrient rich food sources like Salmon, Avocado, Almonds and flax etc. and add other sources of non-extracted oils and other Unsaturated fats to supplement
8. Say no to White!!! Choosing White Bread, White Pastas and White Rice or Potatoes more frequently can negatively impact your body’s glucose and Insulin Response Systems. These types of Foods are extremely high on the GI Index. Also instead of opting for the Brown or Whole Wheat Option (unless high in fiber/protein) opt for Whole or Sprouted Grain choices that are higher in fiber and protein per serving If you would enjoy a pasta or rice option find one that has a higher fiber or protein source to reduce Insulin spikes and improve GI numbers.
9. Pay Attention to Packaged Serving Size and Portion Control – When counting Calorie input/output this is a key. When you’re choosing more nutrient rich foods that contain fewer calories you will be able to eat more of them thus feeling fuller and fueling your body better.
10. Allow Treats in moderation!!! Restricting or cutting out certain food choices we love is just plain stupid. Allow room in your eating plan for small amounts of the Treats you enjoy. Don’t call them Cheat Foods or embrace a bad habit just to eat them. Just enjoy them as a regular part of your healthy eating plan in small moderation and by doing so you will be less likely to fail in the long run. By cutting something and restricting it you crave it more and end up binge eating it more frequently creating more bad habits instead of replacing that habit with a better one. Things like Wine and Chocolate should not be cut out completely but enjoyed properly.