healthy-meal

FOODS YOU SHOULD EAT EVERYDAY, SOMETIMES AND AVOID


Whether you want to lose weight or not, eating healthy is important for everybody. And it’s not hard either if you monitor the “consume most often/ consume less often” principles of eating healthy.


Foods You Should Eat Everyday:

Fresh vegetables – full of fiber, vitamins, antioxidants and minerals, vegetables should be included in the ‘foods you should eat everyday’ staple of every lifestyle. And as your body burns energy digesting food, the low calorie count of some vegetables (mostly the green ones like celery, cucumber, cabbage, capsicum and tomatoes) means that you actually burn more calories than you gain from eating them! A vegetable plate with tomato salsa is the perfect guilt free food you should eat everyday.

Fresh fruit (rather than fruit juice) – are also full of fiber, vitamins, antioxidants and minerals; fruit is nature’s candy. Fruit in its entirety is good for you. Fruit juice removes the fiber, which is a large proportion of the fruit’s goodness. But of course, this depends on the quality of the juicer. Fruit juice has its place, but eating one apple is much better for you, and much more satisfying than drinking a glass of apple juice.

Think about it yourself. The calories from fruit entirely come from the fructose (sugar) component which is contained in the fruit juice – that’s what makes it sweet. If you eat an apple, you feel satisfied from the fiber and you’ve obtained some nice energy from the fructose. Now, if you have a glass of apple juice instead, you don’t feel nearly as full (since there is no fiber in the fruit juice) so you’ll probably still be hungry, and it takes something like 5 apples to make a standard glass of juice, so you get the energy (calories) of 5 apples instead of only 1! Don’t get us wrong though, juicing is a very good habit and a glass of fresh squeezed apples in the morning might be tastier and more satisfying than a whole apple. So, just find a middle way.

If you would rather drink than eat fruit, try blending it. All fibers will remain, you can even add some more with a teaspoon of pysillium husk)and you control the amount of fruit that goes into it and make some fantastic combinations.

Vegetables

You can also add complimentary vegetables like carrots and celery that don’t ruin the taste, but add heaps of vitaminsand fibers to make you feel full and don’t add many extra calories (veggies generally have fewer calories than fruit).

Whole grains, cereals and foods high in dietary fiber 

Typical low GI (Glycemic Index), these foods slowly release their energy throughout the day and therefore keep you feeling full for a longer time.

Lean protein – protein is an essential building block for muscles and the body’s organs. Eating a palm sized portion of lean protein, 3 times a day will give you enough to keep your body functioning properly. Protein is also slow to digest thus keeping you feeling full longer.

Water – essential for health, water has an important role in weight management.

Foods You Should Eat Sometimes

Good fats from nuts and fish – a handful of nuts as a snack and a fish meal 2-3 times per week is all you need.

Dairy is fine to some extent (200g a day), but if you are lactose intolerant, then try the soy products as an alternative. Calcium is vital for good health.

Caffeine – some caffeine is fine, but too much can lead to sleep problems and can affect the nervous system. Have no more than 4cups of coffee or 4 cups of black tea per day.

Whether you need to eat more or less of these depends on how much you’re already eating – aim for the quantities mentioned above.

Foods You Should Avoid:

Fried foods – full of bad saturated or trans-fats, these are just unhealthy all around. Your body needs some fat, but you get enough from protein, nuts and general eating.

Salt – salt has an instant effect on your blood pressure (increases), so eating too much in one hit can cause heart stress and in the longer term can lead to heart diseases. Some salt, of course is necessary, but aim for no more than 2500 mg per day.

Processed foods – the more processed or refined a food, the less nutrition it has. Eat the raw sources instead.

Sugary foods, sweetened drinks including sodas/soft drinks and sweetened fruit juices – processed sugar in today’s foods is very easy to digest and convert to energy. Typically this is as one spike of energy, which gives your body mixed messages.

And Choose Your Best Options:

  • Green tea or herbal tea instead of coffee.
  • Water or unsweetened fruit juice instead of soda/ sweetened drinks.
  • Grilled food, instead of fried.
  • Tomato based pasta sauces instead of creamy ones (unless it’s a low fat creamy sauce).
  • Side serve of salad rather than side serve of chips.
  • Vinaigrette dressings instead of creamy salad dressings.

Of course, the key to eating healthy is balance. A diet made up entirely of brussel sprouts is going to leave you deficient in so many other things and after a while you start to hate eating the same. It’s also important to properly spread calories throughout the day. Aim for 3 or 6 smaller meals throughout the day – ALWAYS eat a light breakfast within 1 hour of waking up if it suits you. Eating too much in the morning will direct your energy into the stomach and take away your productivity. Try not to eat anything within 2 hours of going to bed [drink water instead or have a light salad].

This is all part of eating healthy. Try it out and we’ll guarantee you’ll see results within no time.


Note of the day:

Don’t find a fault, find a remedy

–       Henry Ford

 

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