1.Find your balance
A healthy meal is one that has the right balance of fruits and vegetables, grains, proteins, and healthy fats. Vegetables and whole grains should take up most of your plate, with fruit and protein taking up the rest. Nutritionists recommend including some low-fat dairy into your diet, as well. Visit choosemyplate.gov for more information on how to build a winning meal. And, read on for more tips on building a healthier you One Healthy Habit™ at a time.
2. Hydrate, hydrate, hydrate
Oftentimes, your body will tell you it’s hungry when it’s actually thirsty. The National Institutes for Health recommend about 12.5 cups of water a day for men and nine cups a day for women. The next time you get a food craving, take a water break first.
3.Plan your meals
Planning your meals for the week takes the guesswork out of healthy eating. No calorie counting necessary throughout the day, because you’ve already done the work of choosing healthy meals for yourself.
4. Pack in protein
Protein helps keep you full during the day and helps build muscle during your workouts. Every meal (including snacks) should contain a serving of protein – just make sure you’re choosing the right ones. Drop the chicken nuggets and bacon and chose lean, unprocessed meats like roasted chicken or ground turkey. And, try these high-protein meat alternatives:
- Eggs
- Low-fat cheese
- Milk
- Yogurt (especially Greek)
- Hummus
- Beans
- Lentils
- Seeds (like squash and sunflower)
- Nuts
5. Add some edge to your veg
Cooking delicious and nutritious vegetables is all about execution. You don’t have to douse your broccoli in cheese or drown your carrots in butter to make them palatable. Try these cooking methods to fill your plate with scrumptious produce:Steam
Steaming is a quick and easy way to cook. Pop your veggies in and finish with olive oil and lemon juice to bring out the flavor without adding a lot of calories. If you’re cooking fish, too, consider steaming it along with your veggies. Steaming locks the moisture into your fish and the flavor combo of steamed fish and veggies is delicious!
Broil
Roasted veggies are extra yummy in the fall and winter, when it’s cold outside. Fill a whole bowl with your favorite root and winter vegetables, toss them lightly with olive oil, salt and pepper, then spread them out in one layer on a baking sheet, and roast at 375 for about 45 minutes. About halfway through cooking, flip them over and move them around to prevent sticking.
Grill
In the summer, it’s time to grill, baby, grill. Consider adding vegetables alongside your hamburgers and hotdogs. You can even grill a head of romaine lettuce (drizzled lightly in olive oil and sprinkled with sea salt) for an unconventional summer salad.
