We all know when hunger hits convenience usually wins over health that ultimately, so make it easy and be prepared. Changing what and how you eat will improve your overall health, help you lose weight, and make you feel better everyday. Throw in some exercise to really maximize the benefits!
Eat more fresh food. Choose fresh, nutrient-rich, healthy, low-fat foods.
Adding a lot of vegetables and fruits to your diet will help you. One way to add more fruits and veggies to your diet, cut calories, and still enjoy the foods you love is to add or “hide” veggies to dishes. Researchers have found that adding pureed vegetables to dishes (e.g., cauliflower to mac and cheese) helped people eat a few hundred calories less of the dishes. Veggies add but bulk to a dish but not really a ton of extra calories. Get a lot of color on your plate. Make sure your meals have lots of colors; the best way to do this is by adding lots of fresh produce, from eggplant to beets to kale to yellow peppers. This color blocking usually helps you eat more produce and makes the meal look appetizing and appealing at the same time!
Skip the juices, eat the fruit.
Instead of drinking juices or smoothies, which tend to be high in calories, opt instead to eat a whole piece of fruit, like an apple. Eating a whole piece of fruit fills you up more than juice because raw fruit has more fiber. In addition, the act of chewing the fruit communicates to the brain that you’ve eaten something substantial.
Avoid unhealthy food with empty calories.
“Empty calorie” foods are those which have calories (from sugar and/or solid fats) but little to no nutritional value. Foods and beverages that provide the most number of empty calories for Americans include cakes, cookies, pastries and donuts, sodas, energy drinks, fruit drinks, cheese, pizza, ice cream, bacon, hot dogs and sausages. With some of these, you can find alternative versions. For example, you can purchase low-fat hot dogs and low-fat cheese at grocery stores. You can also have sugar-free drinks. In other foods, like candy and regular soda, all the calories are basically empty.
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