Hope you are off to a healthy start for 2016!
Last week, I gave 5 tips on how you can start helping yourself to become more healthy in 2016. This week’s set of tips is going to challenge you on eating a protein rich breakfast, monitoring portion sizes, trying out some vegetarian main courses, incorporating more fish in your weekly meal plans and how to make meal planning a breeze.
This week’s tips include:
Protein, its what’s for breakfast.
Blueberry, Greek Yogurt, and Whole Grain, High Protein, High Fiber Cereal Parfait with Strawberry, Greek Yogurt, and Milk Smoothie
When you eat a breakfast that is high in protein, you will feel full for a longer period of time and have more energy throughout the day. It is best to aim for about 25 to 30 grams of protein before noon each day to feel this effect. It is easy to do, for example, pair 5 oz. of plain Greek yogurt with 3/4 cup unsweetened high fiber cereal topped with walnuts and fruit OR pair a smoothie made with Greek yogurt and milk with two eggs and an oatmeal blueberry muffin. The increased protein within your breakfast will keep you satisfied for the rest of the morning.
Why portion sizes matter….
copyright_Karla_Dreamstime_Stock_Photo
Portion control is the cornerstone of any healthy eating plan. It is best to fill 1/2 of your plate with fruits and veggies. Why? Because they are rich in antioxidants and fiber, which will help you feel more full on less. By filling 1/2 of your plate with fruits and veggies you will be giving your body an immune boost while keeping your waistline in check. Meats and other protein sources should only be about 1/4 of your plate or the size of your palm. Whole grains and other carbohydrates, should fill in the other 1/4 of the plate.
Enjoy a vegetarian meal at least twice a week.
Black Bean and Soy Burger with Lettuce, Pineapple and Red Onion
Repeatedly, you likely hear about how you should be eating more veggies. Many of my clients feel that they need to become vegetarians. If this is a type of diet that you desire, then go for it. However, you can also gain a lot of benefit from just eating at least 2 two meals per week that are 100% vegetarian. Instead of trying to eat more salads to the point of boredom, try new ways of cooking veggies instead. Experiment with stirfrys, roasting veggies, stews, and soups. Dig through your spice rack to find new and exciting herbs to season your veggies. Vegetarian cooking is rather quick and easy and the possibilities are endless.
Move over chicken, bring on more fish!
Grilled Salmon with Italian Seasonings, Topped with Tomato and Green Onion Salsa
Fatty fish, such as salmon, tuna and lake trout are some really good sources of the heart healthy omega3 fatty acids. Americans are not eating enough seafood, particularly fish on a weekly basis. Make it a goal to eat at least 2 to 3 servings of fish each week to benefit your heart. Salmon for dinner, tuna salad for lunch. It really can be quick and easy. And your heart will thank you for it.
Make a plan.
All of us are busy, with hectic schedules, but if you take just 30 minutes per week to sit down and really plan out your meals, you will come to find that grocery shopping becomes easier and meal prep quicker. Instead of viewing the weekly meal planning as a chore, try to pair it with something that you enjoy. For example, listen to music during those 30 minutes, or drink coffee, tea or a smoothie while you plan. By paring this task with a something you enjoy, you will begin to look forward to your planning time instead of dreading it.
Check back next week for tips on how to set realistic goals and plan for the upcoming year so that it is your healthiest ever! If you are interested in scheduling a free 10 minute consultation please email me at BeHealthy@NatalieMeadorNutrition. Thanks!
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