1. Drink Water First: Before each meal drink a glass of cold water. Not only does it burn 25 calories per glass and aid in digestion, but it will help you feel full faster. Our bodies are 80% water, so staying hydrated can prevent fatigue and reduce joint pain. Avoid sodas and juice which are high in sugar and calories. Limit coffee and tea which contain caffeine and cause dehydration.
  2. Make It Yourself: Even “healthy” menu items at restaurants can be unhealthy. Just because it says “low fat” or “low carb” doesn’t mean it’s good for you. Often one or the other is added to give the meal extra flavor. Make it yourself you’ll know exactly what is in each meal. Try cooking with a friend or spouse as a fun way of entertaining, instead of a night on the town. You might be surprised not only by how great you feel the next morning, but also by the great conversation and how much fun you had!
  3. Include Carbs in Every Meal: Carbohydrates are an essential fuel source and should be included at each meat to avoid feeling tired. Carbohydrates should come mostly from vegetables, some from fruits, and not from flour based products that have been processed. Plant based carbohydrates provide vitamins and minerals, and reduce acidity in the body.
  4. Don’t Eliminate Fats: Fats are a slower digesting fuel and will be used when you run out of carbohydrates and for longer duration activities. Giving your body fat allows it to release stored fats. Just make sure they come from healthy sources which can be found in the Healthy Food Chart.
  5. Include Protein at Every Meal: Protein also digests slowly and helps to prevent your blood sugar from dropping. When your blood sugar drops you feel bad and your metabolism slows down, when it rises again to quickly fat storage occurs. Combine them in healthy proportions so that your body has what it needs when it needs it.
  6. Eat Balanced Meals: Breakfast, lunch, and dinner should include a serving of protein about the size of your hand for men and your palm for women, and vegetable carbohydrates about the size of your closed fist. At lunch add a complex carb like sweet potato, about as much as you could hold in your hand with your index finger and thumb touching. Don’t forget to include healthy fats from avocado or nuts.
  7. Snack and Graze: Make sure to snack between meals to make sure your eating every 2-3 hours. Snack should consist of low sugar fruits like green apples, combines with a small amount of nuts, no more than a small handful. By satisfying your hunger before it sets in, you will avoid cravings, and feel comfortably full throughout the day.

Pin It on Pinterest

Share This
%d bloggers like this: