Whether you’re recovering from the excesses of a holiday or just committing to getting healthier, all foods (including chocolate cake) can have a place in your eating plan if you follow these smart tips:
1. Know healthy portions sizes
Portion size is the most important factor in controlling weight and feeling full (but not stuffed). Generally, one serving of each of the foods on your plate is good guide.
- Grains: ½ cup pasta, cereal, rice, 1 slice of bread
- Vegetables and fruit: 1 piece of fruit; ½ cup of fruit or vegetables. Eat more vegetables than fruit and always have leafy green vegetables every day.
- Dairy: 1 cup of milk, an eraser-size piece of cheese, ½ cup cottage cheese, 175 ml. yogurt
- Meat and alternates: 1 egg, 4 oz of meat (fish or poultry), eraser-size piece of cheese, ½ oz. of nuts/seeds, ½ cup lentils, legumes, dried beans
- Water: 8 to 12 glasses a day
2. Protein, protein, protein
I can’t emphasize enough the value of including a source of protein every time you eat. This will keep the sugar cravings to a minimum while giving your body the building blocks it needs to keep your muscles in tip-top shape. Protein foods that should be eaten more often (over other sources of protein) include:
- Lean meats
- Fish
- Soy foods
- Legumes (i.e. kidney beans, black beans, chickpeas, lentils)
- Nuts and seeds
- Low-fat dairy
3. Eat 5 or 6 times a day
Spreading out your food intake over the course of the day is very important. Eating every 3 to 4 hours (3 reasonable meals and 2 to 3 healthy snacks) is the best way to keep you satisfied and make sure you’re getting all of the nutrients your body requires.
4. Always start the day with a good breakfast
A good breakfast should include protein, carbohydrates and healthy fats. Our clients often tell us that when they get into the habit of eating a healthy breakfast, they find it much easier to eat well the rest of the day.
5. Eat all types of foods
Very few foods are off limits. Just remember the 90/10 rule: 90% of the time, eat whole foods plus a variety of foods from all food sources (consider eating local and seasonal foods); for the other 10%, have your piece of chocolate cake – just be aware of these times so they don’t become “the norm.”
6. Know how to spot processed foods
If what you’re eating has 5 ingredients or less, and you recognize the names of the ingredients, then it’s likely “real” food and not processed. If there is a time when your only option is processed foods, count that towards the 10% of your diet as described above.
7. Include good fats in your diet
Fats should be an essential part of your diet. They have so many benefits: they can help with weight loss, they can promote healthy skin, they reduce the risk of cardiovascular disease and they even maintain brain health. Equally important, they make our food taste great. Just be sure to include good fats such as:
- Fish
- Raw nuts and seeds
- Cooking oils like extra virgin olive oil, organic canola oil and coconut oil (in it’s natural, unrefined state)
- Avocados
- Omega-3 eggs
- Limited quantities of saturated fats from dairy sources (i.e. butter instead of margarine)
8. Drink lots of water
You can never have enough water. Water can keep us from eating when we feel hungry (but are really thirsty), plus it can help us metabolize the food we eat, keep us alert throughout the day and even keep headaches at bay.
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