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.