HEALTHY GIRL EATING TIPS
Lately I have had many Healthy Girl followers emailing me and asking for eating advice… ASK and you shall receive!
Here are my top tips on how to eat well:
- Begin each day with a good breakfast
Think of breakfast like this, “breaking the fast”, after hours of sleeping and receiving no food or water your body is in need of a serious energy boost! By eating a good breakfast you will find that you can function so much better. You will be more focused, in good spirits, have better concentration and be more productive! Check out some of my favorite breakfast options here.
- Eat more vegetables, fruit and whole grains
Vegetables and fruits are PACKED in nutrients as well as low in sodium and fat. Why would you not want to add such nutritious food into your diet?! As most of you are aware fruit is made up of sugar, so do not overdo the fruit and stick to 2 servings a day. Whole grains are complex carbohydrates (high in sugar BUT they take longer to digest helping to keep your blood sugar levels and insulin stable) which is a VERY important source of energy for our bodies. By not fueling your body with energy you will not be able to workout and recover effectively, nor will your brain be able to function correctly!
- Eat smart when you eat out
Eating out is a part of life and meeting up with your girlfriends for a meal should never be avoided because of a silly diet! Most restaurants will have healthier options for you to choose from:
Breakfast – Look for eggs and whole grain toast or oats with fruit and nuts (sometimes I pack a scoop of protein powder to mix into my oats when eating out for brekkie).
Lunch – Opt for a salad (minus the extra dressing) or a healthy sandwich on whole grain bread (minus any added dressing).
Dinner – A form of protein (chicken, fish or beef) and veggies are always easy to find at most restaurants
ALSO remember that from time to time it is PERFECTLY okay to order your favorite dishes. Eating the foods that you enjoy 100% forms part of a balanced diet (when not eaten everyday). The secrets here are moderation and portion control!
- Beware of “fat-free” and “low-fat” labelled foods
Do not be fooled! Just because a product is labelled as “fat-free” or “low-fat” does not mean that the product is healthier or lower in calories. Often these products are much higher in sugar than full fat products (this is because sugar has to be added to make the product taste better). Always check the labels first to check sugar content and added ingredients before buying it!
- AVOID harmful article sweeteners
Sweeteners such as Aspartame and Saccharin pose a threat to your health! Saccharin has been found to be carcinogenic and Aspartame is a chemical which stimulates the brain to think that food is sweet. This process causes the brain to have MORE cravings. Think again before your have that “diet” soda because it’s loaded with harmful sweeteners!
- Eat a variety of nutrient-rich foods
There is NO single food group that can provide your body with all the different nutrients that it needs in order to have good health. This is why it is important to include all food groups into your daily diet (whole grains, vegetables, fruit, protein, some diary products and good fats). How much of each food group you eat everyday will depend on your calorie needs as well as any food intolerances that you might have.
- Eat regularly
Eating 5 to 6 small to medium meals a day (roughly every 2.5 to 3 hours) provides your body with a constant stream of energy and keeps your sugar levels constant. The opposite happens when you skip meals or have three large meals, your body suddenly gets a big dose of sugar causing a spike in your system which leaves you feeling tired.
- Do not classify food as good or bad
It’s OKAY to love pizza, chocolate, burgers and ice cream BUT the key is to enjoy them in moderation. The bulk of your diet should be made up of nutrient-dense foods. Getting this combination right creates a balance which it vital to overall good health.
- Drink water
Water is ESSENTIAL for your body to function. Our bodies can survive without food far longer than without water. Depending on your physical activity level aim for 1.5 to 3 liters a day.