A Guide to Healthy Eating

Whether we’re constantly struggling with our weight or are pleasantly content with a few extra pounds, we all tend to have an opinion about healthy cuisine. Most of us visualize bland chicken on a plate with a few pieces of lettuce, if we’re lucky. Luckily, in today’s health crazed society, eating well doesn’t mean listening to a growling stomach. It is possible to eat healthy and feel great, without sacrificing flavor.

Vegetables are an effective way to eat healthy and lose weight, but we know – they generally are not the most flavorful. Fortunately, there are ways around this road block. Try adding spices to enhance the taste. How about sautéing green beans in garlic or cooking a breaded Parmesan zucchini casserole? Trust us, a little flavor goes a long way. In no time, you’ll forget that you’re eating healthy!

It is crucial that you also eat plenty of whole grains. Brown rice and whole wheat bread are just a few alternatives that will keep your stomach full, boost your energy and help that waistline. A whole grain english muffin is a great way to get your grains in early. We suggest eating it with an egg white omelet. Who said you can’t make a healthy breakfast sandwich?

While grilled chicken is certainly a staple item for any diet, salmon is another lean meat that is packed with health benefits. If you aren’t a fan of seafood, how about turkey burgers? Make sure that you purchase the extra lean kind, as this will significantly cut fat and calories.

We know most of you are worried about that sweet tooth. Don’t worry – there are ways to fulfill your craving, without ruining your waistline. First and foremost, avoid artificial sweeteners like Splenda. Despite the fact that results are still controversial, many feel that this fake sugar can cause cancer and additional health complications. Instead, drink low fat chocolate soy milk or try whole wheat brownies with flax. Making your own smoothies is another yummy alternative. Use fat-free yogurt, unsweetened frozen fruit and low fat milk for a tasty treat.

The best and healthiest way to quickly lose weight is by eating plenty of lean protein (white meat, fish, pulses) and low Glycemic Index (GI) carbohydrates.

This will not only help burn calories but combined with exercise, it will build muscle to replace the fat you are losing.

The beauty of this plan is that it is so easy to follow and doesn’t involve lots of calorie counting, starvation or complex recipes. You simply stick to white meats like fish, chicken and turkey, pulses, tofu and low GI wholemeal carbs like brown rice and wholemeal bread.

You will also never be hungry which means you can really stick to it and lose the excess pounds for good. Low blood sugar is what makes you hungry and irritable but if you eat lots of low GI foods, this will keep your blood sugar levels stable and balanced.

You will have plenty of energy all day long and the hunger pangs will be kept at bay so that you don’t get tempted to binge on sweet and sugary foods.

SIMPLE DIET RULES

Drink six to eight glasses of water a day. This will keep you fully hydrated and flush out the toxins in your body. It also works to keep any hunger pangs at bay. Your body often thinks it s hungry when it is actually thirsty!

Eat five or six small meals, spaced out across the day so that you eat at least every three hours.

Eat slowly and take time to chew your food. It takes about 20 minutes for your body to realize it has had sufficient food, so eating more slowly also gives your body time to recognize this.

Chewing food well aids digestion and that means your body gets all the benefit of the healthy food you are eating.

Try not to eat late in the evening. Have your last main meal no later than four hours before bedtime and if you must eat something later, have a light snack only.

Eat plenty of fiber in the form of fruit, vegetables and wholegrains to keep your digestive system working efficiently.

Swap high GI foods such as white bread and white rice for wholegrain versions such as granary bread and brown rice. This will keep blood sugar levels steady so you don’t crave sweet or fatty foods.

Reduce the amount of salt you eat as it causes your body to retain water. Check food labels, particularly of ready made meals.

MENU IDEAS

Pick one meal from each section every day and have two or three snacks from the list.

These are just a few suggestions to set you off on the right track, but there are lots of other easy combinations that will work just as well.

Breakfast Options

- Poached egg on granary toast.
- Egg white omelet (4 egg whites) with mushrooms with granary toast.
- Tex Mex omelet (4 egg whites) with chopped onion, green pepper, tomato and jalapeno pepper with granary toast.
- Banana smoothie made with semi-skimmed milk and an apple.
- Low-fat yogurt with fresh fruit salad and chopped nuts.
- 6 oz cottage cheese with granary bread or toast.
- Bran flakes with low fat milk.
- Oatmeal porridge sweetened with honey.

Lunch Options

- Grilled chicken breast with a large salad of lettuce, tomato and peppers dressed with balsamic vinegar and olive oil.
- Bowl of lentil soup, plus an open salmon sandwich, made with slice of wholegrain bread and tinned salmon.
- Small tuna steak, seared, served with brown rice with chopped up red and green peppers.
- Smoked turkey wholemeal wrap with tomato and
red onion salad.
- Prawn sandwich with low-fat mayo, tomato and salad leaves with a pot of low-fat fruit yogurt to follow.
- Jacket potato with cottage cheese and chopped red pepper.
- Tuna or salmon salad with oriental vegetables and chili dressing.
- Black bean salad with oz of black beans, lettuce, tomato, cucumber dressed with low fat vinaigrette dressing.

Dinner Ideas

- Cod cooked in foil with a tablespoon of mozzarella, tomatoes and a few basil leaves, served with green beans and asparagus.
- Grilled chicken breast and mixed vegetable stir-fry.
- Tuna steak with anchovy and boiled egg salad.
- Grilled lamb chop, with steamed broccoli, peas, carrots and tsp of mint sauce.
- Salmon grilled with a drizzle of honey with oven-roasted veg.
- Grilled tofu with mixed salad of lettuce, green pepper, tomato, carrot and red onion dressed with balsamic vinegar and olive oil (1 tablespoon).
- Small grilled lean pork loin (or chop) with small jacket potato topped with low fat crème fraiche.
- Small grilled sirloin steak with broccoli, asparagus or mushrooms.

Mini-Meals and Snacks (Eat 2 or 3 per day)

- A handful of unsalted nuts.
- Small bowl of raspberries and strawberries.
- Piece of fruit such as banana, apple, pear, peach, orange, mango, papaya, melon slices.
- Two oatcakes with peanut butter.
- Low-fat yogurt and a tangerine.
- Carrot sticks with a tablespoon of low-fat humus.

Enjoy your food and experiment with new flavors and ingredients to make your meals enjoyable and tempting.

Remember, most diets fail because they are rigid and difficult to follow. To lose weight and keep it off means a change in lifestyle and eating patterns.

The secret is to take a little time and plan out what to eat each week and then buy only what you will need for the week and keep temptation at bay.

Follow these healthy eating guidelines and you will steadily achieve your weight loss goals.