Rules for Eating Healthy

20 May Rules for Eating Healthy

Here’s some quick tips to keep in mind to help you eat healthier:

• avoid foods that are fried, sauteed, and/or breaded; instead choose foods that are baked, steamed or grilled
• avoid fake foods like margarine or non-diary creamers; instead choose real butter, milk, etc. in moderate amounts
• replace meats with other plant based sources of protein like beans, oatmeal, quinoa
• if you choose meats, make sure they are lean cuts like filet, loins, or breasts.
• when choosing ground meats, make sure they are 92% or higher fat-free (including ground poultry)
• a serving of meat is 4-6 ounces; that is approximately the size of your palm.
• eat more fish. Keep in mind shellfish are low in fat, but may contain cholesterol, so consume in moderation.
• produce like fruit and vegetables should make up 3/4 of your plate.
• avoid creamy salad dressings like caeser and ranch; instead opt for vinegar based dressing
• when eating out, order a salad instead of fries with your meal, and ask for the vinaigrette on the side
• skip croutons, cheese and any salad topping listed as “crispy’
• smoothies are better than juicing; they retain the fiber found naturally in the fruit which helps to slow down the absorption of the naturally occurring sugar in the fruit.
• if you choose to have a smoothie, try to avoid consuming any more fruit that day, stick to vegetables
• choose brown foods over white foods; brown rice/bread contain the outer bran which adds fiber and other healthy vitamins and minerals that are stripped away when creating white flour and/or rice.
• white potatoes are still good for you and are a good source of potassium; eat the skin to get all the benefits!
• artificial sweeteners are still sweeteners, treat them as you would any other added sugar
• Added sugar is added sugar, agave nectar, honey, sugar in the raw, they are all added sweeteners. try to avoid, but if you must, consume infreuently