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I have a hard time meeting the minimum requirement for protein intake...until I discovered lightly sea-salted edamame. 13g of protein per 1/4 cup!! Now it's part of my morning snack and I can pass on the nuts which are so high on fat. I can a slightly nutty taste from the edamame.
Each week I make fresh batches of healthy tuna salad and vegetable soup. I also have lots of fresh fruit, cut vegies and healthy crunchy snacks around. I'm more likely to choose healthy lunch f ood if there is a variety of prepared, easy options available for me to "grab and go." (see recipe links)
I'm not a morning person, so it is almost impossibly to eat something solid in the morning. Breakfast is the most important meal of the day so I make my self a protein - berry smoothie. I use 1 cup of mixed berries with 1 or 2 scoops of my favorite protein shake and breakfast is now possible.
I admit I am a chocoholic, and unsweetened cocoa powder is how I get my 'fix.' I use it daily in smoothies, oatmeal, coffee, tea- now I prefer it to chocolate syrup, etc. It's great for getting the healthy antioxidant benefits of chocolate without the extra calories or fat in other types of it.
I have heard somewhere that the Japanese try to eat 30 different foods a day. Since the style of food we eat and the number of courses we eat varies quite a bit from the Japanese cuisine, I try to eat 20 different foods a day. This helps ensure that I get enough servings of each food group.
If the recipe calls for 1 cup of sugar, I put a generous 1/4 cup of instant dry milk in the bottom of the measuring cup and then add the sugar. You can experiment with your recipes and add more or less dry milk.
I try to have something to eat every 2 to 3 hours during the day. You want to keep them healthy for the most part and try to get all the different varieties of food into your diet. Eating your main meals then a snack in between.
By using, say, a smaller salad fork to eat your dinner, it takes you longer to complete your meal and the food has longer to process. By doing this, I've noticed I've started eating around 1/3 less than I used to. "Iced" tea spoons (If you have them) are also smaller, and good for cereal or icecream