Before going to supermarket for shopping create a list to shop from. It takes a few minutes, but saves time, money and to stay focused as you shop and avoid purchasing less-healthy items you don’t need
Don’t go to shop from supermarket at your meal time or while you are hungry, because you will tend to over buy unhealthy food which you don’t need.
Give yourself enough time for grocery shopping to read the food labels even for foods you think it may be healthy. Ingredients and nutrient content can vary a lot. When there’s more than one choice, compare labels. Choose the item with the lowest amounts of sodium, saturated fat and added sugars.
When buying canned fish, chicken or lean meat, look for items packaged in water instead of oil, and labelled no salt added or lower sodium.
Choose fresh vegetables and fruits over canned or frozen ones.
For canned vegetables, look for items that are labelled no-salt-added or lower sodium. Buy frozen vegetables without preservatives or salt. Before cooking or serving canned vegetables or legumes drain and rinse them with water to get rid of excess sodium. For canned fruits, look for items canned in water, natural juice, or labelled as no sugar added. Buy frozen fruit without added preservatives or sugar.
For grains and bread products look for items that list a whole grain first in the ingredients instead of enriched flour or “multi-grain.”
Divide the snacks when you get home from the store, portion out your snack foods into individual serving sizes. This will save you time in the future, help you avoid overeating, and may be cheaper than buying individually packaged snacks.
The glycemic index is a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar.
The purpose of adding low glycemic index FOOD to your diet, is to eat carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels. Also eating a meal with a low GI (glycemic index) increases gut hormone production which leads to suppression of appetite and the feeling of fullness. The diet containing such food could be used to help weight loss and prevent chronic diseases related to obesity such as diabetes and cardiovascular disease.
Constipation is typically described as having three or fewer bowel movements per week or having small, hard stools that are difficult to pass. This can be related to inadequate caloric intake, since consuming very little food result in less waste in your digestive tract.
Even if you got plenty of fibers, having too little energy from food cause constipation due to slowed metabolic rate.
So, if you’re having problems with regularity, it’s important to take a look at the amount of food that you’re eating and evaluate whether you’re getting enough.
A very restrictive diet is too dangerous. Usually after a strict meal plan in place the person become hyper- focused on what not eat, and they don’t enjoy the food they are eating. Cheat meals have been treated as rewards, but this line of thinking is also bad.
Eventually most strict diets backfire and fail, resulting in overeating especially on junk foods.
Snacks and small meals can provide enough enjoyment when done well. A small amount of candy or ice cream is fine. Don’t make cheat meals a time of worship or time of punishment. It’s wise to let things fall into place.
Most nutrition mistakes don’t concern protein, they concern getting nutrient-rich calories rather than empty ones. Athletes need to increase calories other than protein if they want to grow more. But, they have to focus on healthy fats rather than following the trend of “dirty bulk”, that consist loading up on junk foods.
You should think about the resources needed to build muscle.
Don’t focus on eating higher amounts of protein only, add healthy fats from non-animal sources when possible. Protein quality is easy to rate, but fats are more complicated.
The legume family includes dried beans, peas and lentils
They are nutritious, inexpensive and versatile
They are a good source of proteins, carbohydrates, fibers and Vitamin B 12
So go ahead, add beans, peas and lentils to your meals more often and learn the healthy way to cook them
Beans and lentils come canned or dried
To prepare dried beans, peas and lentils:
- Inspect for small rocks and poor quality beans
- Wash and soak overnight in water to help them cook faster
- Frequently change the soaking water to help make the legumes more digestible and less gassy
- Once soaked, boil dried beans in fresh water
- Gather and discard any foam that comes to the surface while cooking.
When dried beans boil, a foam forms on the top of the cooking liquid. This foam is water-soluble protein released from the beans and it will be absorbed back into the bean cooking liquid. It is not necessary to remove the foam
- To keep the foam down when cooking beans, add 1 tablespoon of vegetable salad oil, for each cup of beans
- Cook until tender. Depending on the bean, this may take 1-2 hours.
- You don’t need to presoak dried lentils or split peas. They are smaller and cook faster
- So if you are running out of time, you may cook lentils or black eyed peas for lunch or dinner as a great low calories high fiber meal
- Add salt or lemon juice or vinegar, tomatoes or juice, near the end of the cooking time, when the beans are soft
- If these ingredients are added early in the cooking process they will increase the cooking time
- Beans are well cooked when they can be easily mashed
STOCK UP ON BEANS
- You can cook and freeze beans
- To freeze cooked beans for later use, finish the cooking process first then immerse them in cold water until cool, drain well and freeze.
- You may choose to portion them in small freezer bags for later quick use as they make the perfect healthy meal.
- When consuming beans, do not forget to combine them with whole wheat bread and acidic addition such as lemon juice or orange or tomatoes, in order for your body to be able to absorb the full nutrients.
Eating too much food in the evening can lead to poor sleep, weight gain and lowered self-esteem if you feel you cannot control it.
DO NOT SKIP MEALS
- Skipping meals and becoming overly hungry by evening can lead to nighttime binge eating.
- Recent studies revealed that when people ate three meals a day only 13% binged. When people skipped breakfast, 24% binged and when people skipped breakfast and lunch, 60% binged.
- In general, people who spread their meals throughout the day seem to be better able to control their eating.
SLEEP YOUR 8 HOURS
- Sleep is a regulator of two hormones that effect appetite
- One study reported a 24% increase in hunger, with excessive, uncontrollable cravings such as cookies and cake.
INCREASE YOUR FIBERS
- High-fiber foods can help you feel full for a longer period of time and cause satiety from fewer calories, since high-fiber foods generally take longer to digest.
- Consuming high-fiber foods at dinner can help you avoid nighttime hunger and lose weight.
- A 2005 review published in the journal “Nutrition” found that increasing fiber intake is associated with a lower body weight and body fat. High-fiber foods include fresh fruits and vegetables, whole grains, legumes, nuts and seeds.
Everyone loves a party.
There’s something about getting together with your friends.
But with so many people trying to live healthier these days, finding tasty, healthy food in celebrations can be a challenge.
Scientists have proven that we eat more at a buffet.
If you are cooking for the party, Reduce the fat in creamy dressings or dips by using low-fat or fat-free yogurt instead of sour cream or mayonnaise.
Use flavored vinegars or lemon juice to enhance the flavor of a salad without adding fat. Or fill a spray bottle with oil and vinegar so your guests can lightly mist their salads.
If you are a guest, make sure to scan your options before plating and limiting your choices to 2 entrees, one of which is green and 1 main course.
If you are a guest, make sure to limit your sauces servings to 2 Tbsp for salad sauce and chose your main course that has less sauce or no sauce.
Avoid skipping a meal the next because you have over indulged in food during a celebration.
You are trying to build healthy habits and punishing yourself by skipping meals is not a healthy habit.
Instead, increase your workout during the week and continue with your healthy habits of cutting down on sweets and fat.
We have been told many times that it is healthy to reduce sodium intake.
Too much sodium in the body is bad because:
- It affects more water retention in the body
- Which puts more pressure on the heart and blood vessels to function
- May cause high blood pressure
Most people eat more sodium than they should, often without knowing it
Tips on reducing sodium
- Use the Nutrition Facts label to check the amount of sodium in foods. Try to choose products with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.