In order to have a healthy body, and to truly be well you need to provide it with nutrition that can be used as cellular fuel to keep the cells from starving and to prevent the consequences of eating non-nutrient rich foods.
In reality, all wellness begins with having a body that functions at its absolute best, and that always starts with good nutritional habits.
Sound nutrition is not difficult to achieve, here are some tips to get you started.
Time the giving of “fuel.” To keep your energy levels up, you need to continually fuel the body throughout the day. This means eating small meals every three hours, this strategy decreases the chances that you’ll eat more food with each meal because your body will continually feel full and you won’t feel starved at any point throughout the day. Each meal should have a protein, complex carb and a healthy fat. If you must skip a meal, the least you can do is to eat a nutritious snack instead.
If you skip meals, there is a greater chance that you’ll feel so hungry you’ll eat too much in one sitting the next time you do have a meal. You’ll probably eat too fast as well so that your brain won’t have a chance to send out a satiety signal telling you to stop eating. If you eat so that you stuff yourself, you will feel more uncomfortable, sluggish, and fatigued. Your body will be energized by eating several small meals per day.
Maybe you are broccoli'd out or you're a vegetarian or you ran out of a recipe ingredient. Below are ways to make trades for your favorites with virtually equal calories and nutrients, so you can always keep your taste buds happy, meet your dietary needs and stay on track with your weight management goals.
3 oz. boneless, skinless chicken breast
= 3/4 cup egg whites
= 3/4 cup cooked or canned beans
= 1 whole egg plus 3 egg whites
= 1 large turkey or chicken sausage
= 3 oz. canned crab, salmon or tuna; fresh fish; ground beef; pork; steak; tofu
1-slice whole-grain bread
= 1/4 cup non-creamy (without tahini) hummus
= 1/2 cup whole-grain cereal
= 1/2 cup cooked beans, corn or peas
= 3/4 cup cooked whole grains such as barley, brown rice, bulgur, oatmeal or quinoa
= 1/2 large potato or 1/2 cup diced potatoes
= 1 whole-grain pita (4 inches)
= 1 whole-grain tortilla (8 inches)
= 1 whole-grain flatbread or waffle
1 tsp. olive oil
= 2 tsp trans-fat-free buttery spread; vegetable oil
1 tbsp seeds such as pumpkin or sunflower
1 tbsp chopped nuts such as almonds, peanuts or pecans
= 1 tbsp creamy (with tahini) hummus
= 1 1/2 tbsp flaxseed
= 2 tbsp shredded unsweetened coconut
= 10 olives
Nut butter Swaps
1 tsp peanut butter
= 1 tsp almond butter; soy nut butter; sunflower butter
= 1 tsp tahini
1 medium orange
= 2 tbsp dried fruit
= 1/2 grapefruit
= 3/4 cup mango pieces
= 1 small banana
= 1 medium apple; pear
= 1 cup berries; cherries
= 1 cup melon pieces
= 2 apricots; kiwifruit
= 3 plums
= 24 grapes
1 cup raw or 1/2 cup cooked spinach
= 1/4 cup stewed tomatoes or tomato soup; 1/2 cup cherry tomatoes
= 1/2 cup chopped nonstarchy vegetables such as bell peppers, broccoli, cauliflower, celery, mushrooms, tomato or zucchini
= 1/2 cup cooked or 1 cup raw leafy greens such as arugula, bok choy, cabbage, collard greens, kale, lettuce or Swiss chard
1 cup skim milk
= 1 oz reduced-fat cheese or 80 calories of any full-fat cheese
= 3/4 cup nonfat plain yogurt
= 1 cup calcium-fortified almond, soy or rice milk
= 1 part-skim string cheese
Andrea Stewart Roa, M.S.
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