With the New Year upon us and the resolution to lose weight on many people’s minds, I thought I would share some of my favourite ideas for healthy eating and maybe losing a couple of pounds in the process:
- Eat whole, real foods - nothing out of a package, like cookies, crackers, chips, granola bars, cereal, salad dressing, etc. Processed foods are full of sugar, salt, refined grains and chemicals. Whole foods are nutrient dense and your body recognizes all of the ingredients and knows how to handle them. Eat fruit, veggies, and a moderate amount of nuts and meat. You are less likely to over eat real foods. When is the last time you sat down and ate three apples or an entire head of broccoli?
- Stop eating low fat and start eating good fats. When you deprive yourself of good fats you get hungry faster and tend to chow down on more carbohydrates, which becomes one nasty cycle. Drink whole milk or have it in your latte. The fat in whole milk will keep you feeling full longer! Use olive oil on your salad, eat those egg yolks, use some butter on your potato. Refer to my article here on good fats if you are unsure what they are.
- Eat only whole grains like quinoa, brown rice and spelt, and then only in moderation.
- Eat mindfully, taking small bites and putting your fork down while you chew. Take the time to taste your food, feel the texture on your tongue and the roof of your mouth. Savour each bite, allowing your body to tell you when it is full.
- Use a smaller plate. Eating is a psychological game too! We seem to have a need to completely fill a plate. A smaller plate means a smaller serving size.
- If you are still hungry after eating your meal, head back for a second helping of salad. Salad provides great fibre, more chewing action, is nutrient dense and doesn’t have a lot of calories, (if you use olive oil and vinegar as dressing).
- When you are looking for a sweet treat indulge in a couple pieces of dark chocolate. It is satisfying and you don’t need too much.
Following these easy tips is a step in the right direction to eating healthier in the New Year. Best Wishes to you!