Food is the foundation of wellness and it’s surprisingly easy to work healthy food habits into your everyday. Here are 10 simple and inexpensive ways to get started today:
1. Eat some fat, just not too much – We do need fat in our diets so choose healthy fats such as plant-based oils. Avocados are packed with good fats as well as fiber. Eat them on their own, toss them into a salad or sandwich or whip them into a sauce. Olive oil is healthy and flavourful, making it perfect for salads and sauces. Coconut oil is a fantastic way to add flavour to cooking, not to mention it has hundreds of other healthy uses.
2. Nuts about nuts – My top three are almonds, cashews and pistachios. When buying nuts, avoid oil roasted, salted or seasoned and instead favor dry roasted, unsalted or raw nuts.
3. Go green – Leafy greens like spinach and kale and Swiss chard are very rich in nutrients and should be included in any healthy lifestyle diet.
4. Out of sight, out of mind – Cleanse your cupboards and pantry of junk food. You can’t eat what you don’t have.
5. Plan ahead – Advance meal planning and food preparation helps avoid the temptation of ordering take-out meals that are often loaded with excess calories, fats and sugars. For instance, cutting up and pre-portioning fresh vegetables, in advance, can be a time saver and helps to make the decision of what’s for dinner easier.
6. Beware of beverages – Did you know that a large specialty coffee with whip cream can pack as much as 760 calories? Even fruit juices often contain extra sugar to make the drink sweeter. Fresh pressed fruit juice is still high in sugar but is a better option than soft drinks.
7. Undress your food – Salad dressings, spreads and dips are packed with flavor but also fat. When eating out ask for these items served on the side or not at all.
8. Avoid buffets – You are more likely to over eat to get your money’s worth when eating at a buffet, so order off the set menu to control portion size.
9. Hold off on seconds – Wait twenty minutes and have a glass of water before deciding whether or not you need to have seconds.
10. Choose six over three – Eating six small meals each day instead of the classic three will help keep the body fueled throughout the day. So, plan a small meal or shake in the morning, a snack, a large lunch, another snack or two and dinner at least two hours prior to bed.
And, keep in mind that eating well is only one component of a healthy lifestyle. Make sure to exercise regularly to get the most out your healthy eating choices.
About Paul Bradshaw:
Paul Bradshaw is a Kinesiologist at Sparkling Hill Resort. He graduated from the University of British Columbia Vancouver in 2010 with a Bachelor of Human Kinetics. He is the lead Whole Body Cryotherapy practitioner and also specializes in injury rehabilitation and prevention, and healthy weight loss. Paul is also a certified Kinesio Tape practitioner.