Struggling to eat healthier and reduce calories?
Try these 8 easy tips for a healthy meal
1.Make half your plate fruits and vegetables
Strive to make a colorful plate each time you sit down to eat and you will achieve greater success with this. Fruits and veggies are full of nutrients that are necessary for good health and your body needs nutrients everyday so increase your intake and start today!
2. Include whole grains
By definition whole grains means made with whole unprocessed grains. Read the packages and look for words “100% whole grain” or “whole grain rolled oats.” Whole grains provide more nutrients, such as fiber, than processed or refined grains so aim to make at least half your grains whole grains.
3. Take your time
Slow down and pay attention to the taste and textures of the food you are eating. Eat slowly, savor your food and appreciate how you are nourishing your body. Eating too quickly may cause you to overeat.
4. Eat at home
Eating most meals at home ensures that you have control over what you are eating. Two great reasons to eat more meals at home are: smaller portions and you have total control over the preparation of the entire meal. The portion size at restaurants is about twice what a person should eat but because you made the trip and paid for the meal you feel compelled to eat everything that was served and than you order ice cream! Cut back on restaurant meals.
5. Try new food
You may find a new favorite! Don’t get stuck in a rut eating the same things all the time. It’s boring and you can do better for yourself and your family. You don’t have to go crazy -if you like broccoli but have never tried cauliflower, go for it. These veggies from same family can be prepared in similar ways.
If you love french fries but have not tried a sweet potato, next time you are at the store, buy a different type or color potato. Did you even know there are purple potatoes? Most potatoes can be prepared in similar fashion so go out on a limb and try a different variety or make your own chips instead of a frozen package.
6. Think different about dessert
If you love sweet creamy desserts, have one but share it with someone, or everyone at the table.
Better yet, skip the heavy fat ladened desserts altogether and finish off your meal with a naturally sweet dessert. Have a fruit parfait with yogurt. Baked apples with cinnamon. Plain old yogurt with fruit or even just a bowl of strawberries sprinkled with a little sugar. Low- cal but sweeeet!
7. Avoid extra fat
Heavy sauces and gravies add calories and unnecessary fat to otherwise healthy choices, i.e., leave the cheese sauce off the steamed broccoli.
I hope you will find these tips helpful in making progress toward a healthier version of you. I know many folks are restrained by lack of time to prepare meals for themselves and their families and with all the pre-made meals and pre chopped, pre cooked,pre prepped options out there it is no wonder that folks pressed for time are choosing these over making meals at home.
But many of your favorite foods are surprisingly simple.
Do you have any idea how easy it is to make your own granola? Here is how you do it- mix whole grain oats with honey and oil add your favorite ingredients and bake for 20 minutes.
It’s that simple!
Try it at home and let me know what your favorite granola recipe is by leaving me a comment below.
*Center for Nutrition Policy and Promotion
- June 14, 2020
- 30 min
- Print this
- 4 c old fashioned oats
- 1/2 c coconut oil, melted
- 1/2 c honey
- 1 c unsweetened coconut flakes
- 2 t cinnamon
- 1 t vanilla
- Step 1
- Preheat oven to 350°
- Step 2
- Cover 11 x 17 sheet with foil or parchment and set aside
- Step 3
- In large bowl combine all ingredients adding oil and honey last. Mix very well to be sure the oats are well coated with oil and honey
- Step 4
- Spread the oat mixture to even thickness on pan and bake for 10 minutes
- Step 5
- Remove from oven and use sturdy spatula to turn over and pat down then return to oven for another 10 minutes or til lightly browned
- Step 6
- Remove from oven and allow to cool about 30 minutes. Note: Granola will be soft right out of oven but will get crisper as it cools
- Step 7
- Store in airtight jar or container. Keeps for 2 weeks