You see it all over the internet, you see it all over your favorite tv show ( I know you like Dr oz), it’s all over the magazine and on you facebook and twitter feed…HEALTHY EATING, HEALTHY RECIPES, HEALTHY FOODS…But you are wondering what it all means?
What is healthy foods? what makes it healthy or not? is it the calories amount, the sugar amount, the fat amount? So many questions that have your head spinning your way to the closest Mc Donalds for dinner!
So let’s try to make it clear for you so that next time you go grocery shopping, you feel a little more comfortable buying the stuff that you know is good for you, not just because it says it on the box but because you know that it is!
First set yourself and your family up for success whit these easy tips
Keep it simple and focus on freshness, color and variety!
When you buy your fruits, yes you will have to buy fruits, get some red apples, green pears, red strawberries…for you vegetables get some green zucchini, red tomatoes, yellow bell peppers. This will appeal to your brain and make you hungry for freshness.
Buy stuff that will go bad in your fridge if you don’t eat it, that my friend is the definition of real, healthy food and a box of ramen noodles or a can of corn is not part of it!
Eat whole grains skip the white bead and buy a loaf of whole grains bread
Use olive oil, NO MORE BUTTER OR WORSE MARGARINE
Add good fats like olive oil,avocados, nuts, fish and remove the bad ones like saturated fats and trans fat used in baked goods, margarine, cookies, cakes…
Stay away from processed nuts like honey roasted or stuff, buy the natural one, much better for you.
Add calcium like fat free milk or fat free cheese for strong bones
Do not eat too much protein, you do not need it!
Limit sugar and salt intake
Buy natural peanut butter
NOW THE OBVIOUS:
DO NOT EAT FAST FOOD..EVER, NO EXCEPTION THAT SHIT WILL KILL YOU
DO NOT EAT FRIED STUFF, EAT GRILLED, POACHED, BOILED OR BAKED!
DO NOT EAT PROCESSED MEATS BUT BUY YOUR OWN AND GRILL OR BAKE IT!
DO NOT EAT WHITE FLOUR BASED STUFF LIKE BREAD, COOKIES, PASTA OR CAKE BUT MAKE YOU OWN STUFF WITH WHOLE GRAINS, RICE, SOY OR QUINOA FLOUR!
QUIT SODA COLD TURKEY YES EVEN THE DIET ONES REPLACE WITH WATER
QUIT SUGARY COFFEE DRINKS, REPLACE WITH BLACK COFFEE
NO MORE DRESSING, MAKE YOUR OWN OR ORDER IT ON THE SIDE
Eating healthy should not be a chore or a problem and it does not cost more money that all the crap that is out there!
If it is an entire dinner in a box, do not eat it! Start cooking for yourself and you family, start looking up how to boil green beans if you have too, do not be ashamed! You have to know what is in your food and not having time is AN EXCUSE!
Make all you meals on Sundays if you have to but BE READY!
Questions…comment at the bottom of the page and I will help you 🙂
Find below the federal guidelines on what to eat and how much 🙂
Tciao for now!
According to our government guidelines on http://www.choosemyplate.gov this is what a healty plate should look like:
So let’s talk about the food groups:
FRUITS, my personal favorite:
Fresh or frozen are best especially if you are trying to lose weight..stay away from fruit cups, fruit juice loaded with sugar and fruit drinks.
Be safe, buy them fresh..apples, pears, bananas, strawberries, raspberries, oranges, melons…Go for it, they are all good for it!
Eat 1 1/2 to 2 cups per day for adults, 1 to 1 1/2 cup for kids
read this for the health benefits of fruits
VEGETABLES, I know…
Fresh or frozen, stay away from cans.
Broccoli, spinach, romaine, corn, cabbage, carrots, peppers…
Eat 2 1/2 to 3 cups per day for adults, 2 cups for kids
read this for the health benefits of vegetables
Any food made from wheat, rice, oats, cornmeal, stay away from processed stuff like white flour or white bread and choose whole grains instead.
Oatmeal, brown rice, quinoa, whole rye, whole wheat, buckwheat
Eat 6 to 8 oz for adults and 5 to 6 oz for kids
read this for the health benefits of grains
Meats, poultry, seafood, beans, peas , eggs, nuts, seeds
Try to choose lean white meats like turkey and chicken without the skin for less calories and fat.
Eat 5 to 6 oz for adults and 4 to 5 oz for kids
read this for the health benefits of proteins
All fluids milk products, try to choose low fat or fat free.
Milk, cheese, yogurts
Eat 3 cups for both adults and kids
read this for the health benefits of dairy
Oils are fats that are liquid at room temperature.
Olive oil, sunflower oil, canola oil and more
Eat 5 to 6 teaspoons for adults and kids
read this for the health benefits of oils