8 Nutrition Tips to lose fat and eat healthy

Here are just a few basic nutritional guidelines that you can apply today to start eating a healthy balanced diet full of all the vitamins, minerals and nutrients your body needs for optimal wellbeing. If used with a regular routine  of exercise  you can lose fat, increase your energy levels and give you a better sense of wellness.

1. Eat a array  of foods, especially colorful fruits and vegetables for a wide variety of nutrients and a small amount of calories per serving. Also  condiments like  low-sugar tomato sauce and salsa can help increase the nutrient content and taste factor of a meal. Fruits that are nutrient dense include raspberries, blueberries, and strawberries, while other fruits such as grapefruit, oranges, and apples contain high levels of the soluble fiber pectin that helps  slow digestion and gives you a feeling  of fullness. 

 2. Avoid  foods that contain trans-fats (also known as trans-fatty acids or hydrogenated fats). This includes most processed convenience foods found in a bag or a box (chips, crackers, fries, pastries, etc.) as well as most margarines. Learn to read food labels; trans-fats currently aren’t listed in the nutritional details for most foods!

3. Stay clear of overeating or combining sugar and fat within a meal. One simple way to improve your health and lose fat is to stop eating “fast food” and stop drinking soda pop. It’s also extremely important to control portion sizes, especially when eating out. 

4. In your daily diet try to incorporate sufficient  portions of good quality lean protein. Your choices include lean beef, chicken breasts, turkey breasts, trout, low-fat cottage cheese and other low-fat dairy products. Nutritionists recommend  eating between 0.6 and 1.0 grams of protein per pound of bodyweight per day. 

5.Consume healthy fats from olive oil, nuts, salmon, and omega-3 fortified eggs. Nuts and olive oil are high in monounsaturated fat. Monounsaturated fats are related  with good cardiovascular health.  Good quality sources of monounsaturated fats include olive oil,walnuts and almonds. Instead of  eating a bag of chips, eat ½ ounce of nuts (10-12 almonds). 

6. Eat a small protein-based meal before going to  bed. For example, plain yogurt  mixed with protein powder.

7. Research has shown that the caffeine content of over the counter coffees can vary on a daily basis depending on water content and brewing time. One day you might get up to 600mg of caffeine in a grande coffee while on another day only 200mg (which is already a high amount)! Keep track  your caffeine intake if you use a food log  (I recommend that you do) and be sure to take notice of  the extra calories that are added to  beverages in the form of cream and sugar – these add up really quickly before you know it and can have a negative impact on trying to lose fat. 

8. Make small  nutrition changes that add up to big improvements over time. Examples of this include; Switching to skimmed milk from semi skimmed milk. Using only “lean cuts”  of turkey, beef, and chicken to help limit  fat intake. Replacing high fat condiments for calorie-free condiments. 

Applying all of these tips or just a handful of them can really make a difference when trying to reduce  fat  or looking to feel better. A good balanced diet is more than just about improving your appearance it is vital to maintain a healthy functioning body and mind helping to prevent illness, slow down aging, stay active, combat stress and perform well. With these sort of benefits isn’t it time you changed your eating habits …your body will thank you for it.