Hi there
I hear a lot of people, especially here in Nigeria, say things like "eating and living healthy is stressful and boring "or "Eating healthy is too expensive" and such similar statements.
I'd like to inform you that that's a myth, you can eat healthy within your budget, and have fun while at it.
I have highlighted these guidelines below to help you make healthy choices with your meals
1. Make sure at least half of your plate came directly from a garden or farm.
Eating fresh fruits, vegetables, tubers and legumes is a very good way to eat healthy.
2. Eat meals with
multi components
This ensures you get a healthy doze of the necessary nutrients, both macro and micro.
A meal which consists of starch, proteins, fruits, vegetables, and healthy fats is healthier than a meal of just one or two of those.
3. Make your plate colourful
We eat what we see. So make your meals as inviting as possible.
Serve your meals in beautiful, inviting plates but small and garnish meals with colourful fruits and vegetables.
Food presentation is not the exclusive preserve of high end restaurants!
4. Watch your portions
No matter how healthy the components of your plate are, if you are eating too much, then you are not eating healthy. To curb over eating, eat regular but small meals (up to 5 times) through out the day. This keeps hunger pangs in check.
5. Plan your meals
If you fail to plan, then you plan to fail. Plan your meals days ahead. You can also prepare ahead by cutting fruits, veggies and meat, prepare and pack in portion sizes and refrigerate for a few days only to retain freshness.
6. Have healthy snacks handy
If you want to eat healthy, then make healthy foods within your reach. Dried and fresh fruits, crunchy vegetables like carrots, cucumber, celery, a fist full of nuts like peanut, almond nut, pecans and so on are healthy choices that keep peckish feelings at bay.
7. Go big on hydration
I know the saying "drink lots of water" is a cliche but seriously, drink lots of water!
most times we misinterpret the signals we get as hunger when we are actually really dehydrated and need to drink water.
Here's a trick to try. Next time you feel hungry in between meals, drink a tall glass of water, wait 5 minutes and see if you are still hungry,(a lot of times you would even forget about the hunger if you are doing something else) if yes, have a healthy snack and take more water.
8. Make it a lifestyle and not a fad
Most people jump on the healthy eating wagon with unrealistic expectations that cannot be sustained. You cannot just stop eating your best meal abruptly because you discovered it's not so healthy. There's usually a healthier way of preparing most meals. Grill not fry, whole wheat, not bleached, fruits not sugar and so on.
9. Watch your sodium intake
The table salt you put in your meals is not the only culprit when sodium is concerned. Watch out for the sodium level of cereals, packed nuts, and other packaged foods. Sodium causes bloating, high blood pressure and strains the kidney, causing it to draw out excessive water from the body leading to all sorts of things you don't want to know right now!
10. Beware of liquid calories
"I don't eat much",how about what you drink? A cup of some drinks contain more calories than you need to consume in the whole meal. Now imagine taking a whole bottle of that with a meal.
Do you have any tips of your own? Do share with us below.
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