We live in a society where food that is terrible for our bodies is all around us. Restaurants are a source of temptation, but even the grocery store is not safe. The good news is that there are healthy choices at both. You can have delicious and healthy meals without sacrificing everything that you love. They key is to use moderation and to treat your diet as a way to love yourself. The point of eating healthy is to take care of your health, not torture or extreme deprivation. You are on the right track if you eat healthy foods 80% of the time and the other 20% try to have healthier versions of your favorite treats.
Most of your meals (80%) should be lean, green and natural. That means whole foods that you can recognize and no processed ingredients. The main star of these meals should be vegetables and possibly a serving of fruit if you need something to satisfy a sweet tooth. You should be eating two different types of vegetables with each lunch and dinner and at dinner it is a good idea to add salad greens. These should be non-starch vegetables and leafy greens. You can eat them raw or steamed and make sure you pile them on at least half of your plate.
The next attraction should be a lean source of protein. Chicken, lean cuts of beef, lean pork, fish, eggs and tofu are all excellent choices. If you are a vegetarian there are plenty of delicious meat substitutes and recipes out there so that you do not have to skimp on the protein at meals. You should aim to eat no more than 4 oz of meat at a sitting. Using a food scale is the best way to make sure you are not eating portions that are too large, but if you do not have one 4oz is about the size of your palm or a deck of playing cards.
If you have to have a starch with your meal it should be no more than a half cup serving. Choose brown rice, whole wheat pasta, half a baked potato or splurge and have a whole sweet potato. Barley or quinoa is a good alternative when you start to get bored with other grains, or you could have a half cup of corn or peas. That's right, corn and peas should be considered a starch and not a vegetable.
To kick up the flavor in your meals use spices instead of fatty or sugary sauces. Spices can add a great deal of flavor without adding extra fat and calories. If you like butter on your vegetables or starchy side then have a little butter. A tiny pat of butter adds enough flavor and is much better for your body than chemical laden margarine. Just be sure you use a small amount.
Breakfast should be tackled the same way as lunch or dinner. You can eat two or three servings of fruit if you do not like the idea of having vegetables with your breakfast. Make sure one of the servings of fruit is a lower sugar fruit like berries or melon. Eggs are an inexpensive, high protein choice. Just make sure you eat the yolks because that is where all the nutrients are. The fat in them will help keep you satisfied until lunch. If you do not like eggs then some turkey sausage or bacon is a good alternative. Vegetarians and non vegetarians alike could also indulge in some veggie sausage or veggie bacon. Both are tasty and healthier substitutes for their less healthy counterparts.
The other 20% of the time you can have your favorite meals without really thinking too much about it. Try to have healthier versions of your favorite recipes and remember to keep your portions in check. You can have your favorite foods, but that does not mean that it is acceptable to have unlimited quantities of these foods.
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