When it comes to weight management, there are no major secrets - eat less and move more. It's science! Too often people choose the quick fix, which puts them in a worse position then where they started. Healthy eating shouldn't be a chore, it should be your life! So I have broken it down for you.
The following foods are going to provide you with the most benefit, for the lowest amount of kilojoules, so they are almost ‘free’ foods, and you can enjoy them with every meal or snack.
- Lots of vegetables! All green vegetables, carrots, cucumbers, lettuce, mushrooms and pumpkin.
- Fresh fruits like melon, berries, citrus, stone fruit, pears and apples
Next, I have put together a list of healthy food options for you to eat every day, along with your fresh fruits and vegetables. These can be kept in mind when you are travelling too!
- Low fat dairy products – yoghurt, milk and cheese. Skim dairy has low amounts of saturated fat and protein to keep you feeling fuel and satisfied
- Wholegrains – wholegrain bread and wraps, brown rice, wholemeal pasta, and quinoa are great sources of fibre and protein, as well as important vitamins and minerals
- Vegetarian proteins – tofu, lentils, kidney beans, chick peas, 4 bean mix are all good low kilojoule options
- Lean meats and fish – between the size of your palm and whole hand
And here are the ones to stay away from! The following foods should not even be in your house, let alone be put into your body!
- Soft drinks – no nutritional benefit whatsoever! Even diet soft drink should be kept to a minimum due to the amount of artificial rubbish in them.
- Lollies, chocolates and sweet biscuits – again, nothing but empty calories and the sugar will give you energy for about an hour, then make you crave more!
- Chips – just 100g of potato chips has 2130kJ! That is more energy than a main meal should have! This will also provide you with over half of your days sodium requirement
- Salted, toasted nuts – like potato chips, but an even more concentrated source of energy. Half a cup of toasted peanuts will provide you with 1580kJ. That’s only a handful! As a comparison (but certainly not recommended!) a McDonalds cheeseburger has 1190kJ.
You know what you should be doing, so what is stopping you?
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