How many of you here have a longtime love-hate relationship with food?
*slowly raises hand*
If you’ve been struggling to shed off those extra pounds the previous month (or the entire year), there must be something wrong in your daily eating regimen (duh).
Healthy eating doesn’t necessarily mean you’ll eat salads all day (that will be the death of me). However, a healthy diet means eating a balanced plate of ¼ healthy sources of carbohydrates, ¼ lean protein sources, and ½ fruits and vegetables.
Let’s dig deeper into how you can finally lose those extra pounds in time for that bikini season. Here are some healthy eating tips which you can start integrating into your daily routine.
Eat Lots of Fruits and Vegetables
There’s a reason why this is number one on our list. That’s because fruits and vegetables are rich in fiber, minerals, and vitamins. Of course, if you’re looking to lose weight, everything is always good in moderation.
There is no cookie-cutter calorie requirement because it varies per person. On average, men need 2,500 calories daily, and women need 2,000 calories daily as well. Based on a person with a 2,000-calorie dietary requirement, he or she needs:
- 2 cups of fruit
- 2 ½ cups of vegetables
So if you’re hoping to see that weighing scale budges, make sure you do a calorie deficit weekly. That means you should be burning off more calories than what you’re eating.
Switch to Whole Grains
Trade your usual white rice or potatoes to whole grains. Whole grains contain a lot of fiber and phytochemicals which are very beneficial for the body.
Not only is fiber a great aide for healthy digestion but eating a lot of high-fiber food can leave you feeling full for more extended periods. Whole grains balance your blood sugar, and they contain lesser calories. Of course, dieting is also a numbers game. A cup of steel-cut oats has 300 calories. So be mindful of your calorie intake if you want to lose weight. Aside from the usual oatmeal, you can also try these other high-fiber food sources:
- brown rice
- whole rye
- whole wheat bread
Eat Lean Protein
Okay, we’re not here to tell you to cut out protein entirely. Making sure you’re getting enough protein in your diet keeps your heart healthy. Protein also helps in the growth and repair of muscles, bones, cartilage, skin, and lowers blood pressure.
Here are the top 10 protein-rich food you should eat daily:
- plain Greek yogurt
- beans, peas, and lentils
- white-meat poultry
- cottage cheese
- white-flesh fish
- lean beef
- low-fat milk
- egg whites
- pork loin
Avoid Saturated Fat
Saturated fats have a higher proportion of fatty acid molecules with zero double bonds. In laymen’s terms, they’re unhealthy, and you should opt for unsaturated fats instead.
Eating food high in saturated fats will increase your cholesterol. In turn, this may lead to different heart diseases. Once there’s a buildup of cholesterol in your arteries, this may lead to cardiac failures.
Here’s where you can get unsaturated fats.
- fatty fish
- oils such as olive, canola, soybean, vegetable, corn
- dark chocolate
Cut Down on Refined Sugar
Sugars are one of the main culprits of diabetes. And we all know that diabetes leads to several other serious diseases. Cut down on processed sugar which is on fizzy drinks, sugary breakfast cereals, biscuits, pastries, cakes, and alcoholic beverages.
It might be difficult to cut down on these altogether especially if you’re used to eating this on a day to day basis. These useful tips for healthy eating will benefit you physically, mentally, and emotionally. All it takes is the will to adhere to a strict healthy meal plan every time.
Kerry Brooks is a passionate blogger and frequent traveler who enjoys sharing little-known facts and fun stuff about culture, cuisine and flavours of different countries that sheencounter during her travel. She frequently blogs at Daynauan.info.vn, one of the leading cooking websites which offers delicious recipes, cooking courses and more.