Happy New Year! It’s that time of year again where the gym is overcrowded with people trying to stick to their New Year’s resolutions (they’ll be gone in a month) and everyone starts dieting.
First, if you haven’t already figured it out by failing a few times, diets don’t work. I’m no nutrition expert, but its all about portion control. Instead of trying another diet destined to fail, try portion control for the entire year combined with 5 small meals a day and light to moderate exercise. Now, be sure to stick to it!
Below are some New Year’s tips for eating well.
Eat Colorful Food
Food that is rich in color is packed with nutrients and antioxidants. You want to make sure you’re eating as much as possible, everyday. See some great examples of super-foods below.
Red: apples, raspberries, watermelon, tomatoes, radishes, red peppers, strawberries
Orange: mangoes, carrots, citrus fruits, sweet potatoes, pumpkin
Yellow: lemons, yellow peppers, summer squash, corn, pineapple
Green: limes, broccoli, spinach, lettuce and other leafy greens, kiwi, avocados, melon
Purple: purple potatoes, grapes, blueberries, beets, eggplant
Stay Away from Fast Food
It’s all too easy to grab a burger and fries when we’re starved for time, but the calorie and sodium content often exceed the daily limit. It’s OK to have it once in awhile, but not when it becomes a daily habit. Most of my recipes on here make the equivalent of 4 portions, so they’re great for two people to take to work for lunch the next day. Not only will it save you the extra calories, but $8 a day for lunch will save you $160 a month!
Eat Whole Grains
Whenever possible, choose or substitute whole grain products. This includes: whole wheat pastas, legumes, oatmeal, brown rice, etc. Be advised that whenever a product says “whole wheat” it doesn’t necessarily mean its good for you. You have to read the label and see what the ingredients are. If it has any refined ingredients, its not the best choice. Whole grain products also keep you filling full longer and blood sugars level. Refined products give you a quick boost of energy, but then allow your body to crash resulting in a craving for more.
Read Food Labels
Knowledge is power! Reading and understanding the nutrition guide on a product is not rocket science. Everyone should know what they’re putting in their grocery cart. If you’re one of those that just throws things in the cart without reading, next time you’re in the store take a glance at the label – you might just end up putting it back on the shelf. The four most important things that I take into consideration when I’m grocery shopping are: low sodium content, low sugar content, low total fat, 0% trans fat and the higher the protein, the better.
Avoid Processed and Packaged Foods
As I always say, nothing in my kitchen comes from a box or can and it shouldn’t from yours either! A good rule of thumb when at the grocery store, besides not shopping when you’re hungry, is to avoid the middle aisles for most of your foods. The majority of what you put in your cart should come from the outer aisles. This of course includes: fruits, vegetables, proteins and dairy.
Eat Often and Snacking is OK
Yes, that’s right. Studies have shown that eating 5 or more smaller meals a day will boost your metabolism. This doesn’t mean that snack time should include cookies and potato chips, but does include smaller, portioned meals and healthy snacks in between. A good meal plan example is what I had to eat today:
Breakfast - 3 egg whites, 1 whole egg with spinach, goat cheese and 1 slice of lox. 1 whole-grain English muffin.
Snack 1 - Protein shake with 2 cups of milk, 1 banana and 2 TBSP peanut butter and 1c oatmeal with 1TBSP honey.
Lunch - Oven fried chicken breast with 1c steamed vegetables and 1c brown rice.
Snack 2 - 1 c Greek yogurt and 2 c fresh fruit (watermelon, blueberries and pineapple.)
Dinner - Salad with tomatoes and light dressing, salmon fillet with fresh dill and lemon, sauteed green beans with garlic and roasted sweet potato fries.
Snack 3 - Protein shake and/or fresh fruit
Portion Control and Eat a Balanced Meal
It’s not hard to use the food pyramid as a guide for your meals. Be sure you’re getting enough protein, fruits, vegetables and grains in your daily diet. It’s also imperative to use portion control. If you’re eating a lot and still feeling hungry, then you’re eating the wrong foods. For example, eating a bowl of white pasta and meatballs will temporarily fill you up but you’ll be looking in the fridge an hour later for more fulfillment (see whole grains above.)
Eat Fish Once a Week and Use Olive Oil
Both are rich in Omega 3 fatty acids — the good fat you want be consuming. Eat fish at least once a week and use olive oil in most of your cooking. I buy olive oil by the gallon because I use it so much, but it’s also economical this way. Olive Oil has also been known to lower bad LDL cholesterol and raise good cholesterol HDL, among many other health benefits.
