Healthy Eating Tips

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Healthy Eating TIPS I’m sure as you’ve figured out by now, healthy eating can be a chore when you really have to think about it. Down below you will find some helpful tips on what to look for when shopping for different food groups.

Remember, one of the main keys to getting healthy,lean and staying lean, is to eat foods high in fiber, protein, low in saturated fats and low in sugar content. Check out the healthy list….and take healthy constructive action when your out there shopping!

Breads

Healthy Tips:

  • Look for bread with 100 calories per slice or less.
  • Look for the word whole on the label. Whole wheat and whole grain is best choice.
  • If it doesn’t say “whole” then a lot of the nutrients have been stripped out of it.
  • “Enriched wheat” or “multi-grain” labels may still contain a lot of white flour.
  • The statement “made with whole grains” does not necessarily mean whole wheat is the main ingredient.

The ingredients are listed in descending order by weight. That means the ingredient listed first is present in the largest amount. Be sure whole wheat or whole grain is the first ingredient.

Cereals

Healthy Tips:Healthy Eating TIPS

  • Just like bread, the first ingredient should be whole grain.
  • Try to buy cereal with at least 2.5 grams of fat per se rving
  • Look for “low in sugar” or “no sugar added”
  • Remember, you can sweeten cereal with fruit.
  • Granola cereals may sound healthy but a lot of them are high in fat and sugar

 

Fruits:

the healthy fruits you can eat.

For fresh fruit smoothie ideas please click here

  • Grapefruits – good source of Vitamin C
  • Apples – contain 2-3 grams of fiber and clean teeth naturally
  • Blueberries – lots of antioxidants great for urinary tract
  • Raspberries – high in fiber, antioxidants and Vitamin C
  • Healthy Eating TIPS Oranges – good source of Vitamin C
  • Apricots – lots of beta-carotene, which is converted to Vitamin A
  • Strawberries – rich in Vitamin C and antioxidants
  • Bananas – great source of potassium & good for the heart
  • Prunes – 1/3 cup provides 5 grams of soluble fiber
  • Cherries – contain a heart protective ingredient and good source of perillyl alcohol, which helps prevent cancer in animals
  • Blackberries – another great source of fiber

Healthy Tips:

  • Fruit smoothies with honey and whey protein make delicious, healthy snacks.
  • Most berry fruits have lots of Vitamin C and antioxidants and are considered by many experts to be “the healthiest fruit s.”
  • Even though fruit contains natural sugars, you should still watch your intake.
Vegetables - whats healthy?
  • Greens – rich in Vitamin C, beta-carotene and antioxidants.
  • Beets – can lower cholesterol and prevent constipation
  • Broccoli – loaded with Vitamin A & C. Also contains an anti-microbial compound that stimulates cells to create cancer-fighting enzymes
  • Carrots – good source of Vitamins A & K. Fiber too.Healthy Eating TIPS
  • Spinach – contains plenty of magnesium, iron and Vitamin A, C, and E.
  • Celery – a good source of potassium, Vitam i n A, C an d calcium
  • Onions – contains antioxidants that help reduce in flammation and fights the effects of free radicals in the body.
  • Sweet Potatoes – a good source of iron,calcium, fiber and protein, along with a huge amount of beta- carotene and Vitamin C – two very powerful antioxidants.
  • Artichokes – good source of Vitamin C, folate, copper and
  • potassium, and magnesium.
  • Cauliflower – contains omega-3 fatty acids and also a good source of dietary fiber
Juice Drinks

Healthy Tips:

  • Low or no sugar is best
  • Too much sugar is fattening, even if it’s natural from fruit juice. Less than 10 grams of sugar per serving is best.
  • Try to limit your overall sugar intake to 22 grams per day.
  • Try to avoid juices with high fructose corn syrup (especially when it’s one of the first ingredients listed).
Tea

For Natural teas you can make yourself, please click here

Healthy Tips:

  • Tea is high in antioxidants and good for fighting inflammation and aiding with weight loss
  • Allow tea to steep for 3-5 minutes to bring out catechins
  • To get the full benefits of tea, you should drink 3-4 cups per day.
  • Sweeten your tea with honey instead of sugar
Meats

Healthy Tips:

  • Grilling, broiling, baking and roasting are great ways to prepare meat without adding a lot of fat and are healthy

  • Healthy Eating TIPS Select beef cuts are leaner than Choice cuts, (You may have to ask your butcher for Select varieties.).
  • Look for meat where most of the fat has been cut off.
  • Replace ground beef with ground turkey when applicable (tacos, lasagna, etc.)
  • When buying pork, look for loin or round cuts. They are leaner

 

Energy and SPORTS Bars

Healthy Tips:

  • Watch the fat (no more than 5 grams total).
  • Most energy bars have too much sugar! Look for the ones with less than 12 grams.
  • Try to keep calorie count below 160 and sodium under 125
Crackers n such

Healthy Tips:Healthy Eating TIPS

  • Look for 2 or more grams of fiber per serving
  • Watch the sodium count and buy “low” or “no sodium” when you can.
  • Whole grain is best

I hope that this list and the tips you need to be aware of was helpful. Remember..Part of your ACTION PLAN is to be thinking ahead, and hardly ever get caught out where you eat something that won’t be helpful to the final GOAL!!

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Think and eat HEALTHY!

Craig

Learn it, Love it, Live it!

 

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Healthy Eating Tips

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