When we think about dieting or eating healthily, we usually think about food deprivation. “Dieting” means eating bland, boring foods and being hungry all the time. Dieting may involve chalky protein shakes and chewy bars to fill us up on fewer calories. Somehow, dieting ends up avoiding food as much as possible, rather than embracing its healthy possibilities.
If you change the way you think about dieting, the possibilities are endless.
The Fruit and Vegetable Challenge
The Food Pyramid recommends about 2-3 cups of fruits and vegetables each day. 1 small apple is equal to 1 cup of fruit, so you see how easy this can be. Challenge yourself to try one new fruit and vegetable a week; as you learn different ways to prepare it, you’ll also explore new recipes and ways of cooking.
Soups, stir-frys and pasta dishes are great ways of maximizing the potential of the meal. One pot of soup can easily accommodate at least five different vegetables and a lean protein such as chicken, beef or beans; the same goes for stir-fry. Add brown or wild rice, and you have a well balanced meal.
Drink Water
We all know we’re supposed to drink what seems like massive amounts of water each day. In truth, it’s not hard to drink the recommended eight cups of water daily. Keep a glass or water bottle at work. A normal sized water bottle holds 16 to 20 ounces of water (2 to 2 and a half cups).
Drink two or three water bottles of water and you have at least 6 servings of water already. Water with breakfast and dinner will bring you to 8 cups. To better visualize the amount in one cup, grab a regular drinking glass from your cupboard. Fill a one cup measuring cup and pour it into the glass. Most drinking glasses are 12 ounces, or one and a half cups.
Limit Meat Consumption
Try substitute just one meat each week with a vegetarian meal. While meat is a great source of many nutrients, it often has more fat, calories and cholesterol than other foods. When you do eat meat, choose lean proteins, avoid the skin and select low fat cuts of meat. Great vegetarian meals can include beans to make up for the protein that meat provides.
Beans also supply great amounts of fiber. Try vegetarian chili, pasta sauce or lasagna. Soups are a great, filling meal and you won’t even miss the meat. Some parents cook vegetables in a tomato sauce, then puree the sauce and use it over pasta or as a soup base. Picky eaters won’t even notice the extra veggies.
Get Involved!
Food should be fun! Cooking is an exciting activity and can involve the whole family. Visit the farmer’s market during the summer and try new foods. Find a wide variety of cookbooks and experiment with ethnic foods. Chinese, Thai, and Mediterranean diets are all rich in vegetables and whole grains, and low in cholesterol; they are also known for their dramatic flavor and interesting ingredients.
Instead of pasta try couscous, barley, lentils or wild rice. Skip the white bread and choose a grainy loaf from the local bakery; even better, make your own bread! Get involved in your cooking and enjoy it. When you enjoy what you make, you’ll savor what you eat.
Get a jump start on your personal weight loss program today.
