1. Eat three meals and one or two snacks every day.
Each meal should include a serving of lean protein (chicken, turkey,
pork tenderloin), at least one serving of produce (the more vegetables,
the better) and one to two servings of healthy grains (one serving
equals one slice of whole-wheat bread; 1 cup of dry whole-grain cereal;
or 1/2 cup cooked brown or wild rice or wholegrain pasta). Ideal snacks
are high-quality carbs and/or protein (think a whole-wheat mini pita
with peanut butter, or a handful of almonds or whole-wheat pretzels). As
one of your two snacks, you can choose to treat yourself to a little
splurge—150 calories’ worth of wine, a cookie or even ice cream.
“Feeling deprived is a surefire way to find yourself inhaling a bag of
chips,” says Bauer, “so giving yourself this portion-controlled
indulgence is often key.” As far as calories go, the breakdown should
look something like this, depending on your weight and height:
Breakfast no more than 300 calories
Lunch no more than 400 calories
Dinner no more than 600 calories for the entrée
Snacks 150–200 calories each
Lunch no more than 400 calories
Dinner no more than 600 calories for the entrée
Snacks 150–200 calories each
2. Choose whole foods.
Fruits, vegetables, nuts and beans—foods that are just one
ingredient—are healthier ways to satisfy your palate. They generally
contain more nutrients and fewer chemicals (if any) than packaged foods.
Of course, there are times when you can’t avoid digging into a frozen
dinner or a breakfast bar. In those cases, choose items that have short
ingredient lists, and make sure you recognize and can pronounce most of
them. (For a few suggestions, see the roundups of healthy packaged goods
on pages 32, 50 and 90.)
3. Lose the fat and carb phobias.
Carbohydrates and fat can—and should—be part of a healthy eating plan.
In fact, you’ll want these stick-to-your-ribs elements so you feel
satisfied longer. “But with both fat and carbs, it’s important to choose
the right kind,” warns Bauer. Opt for high-quality carbs (whole grains,
fruits and vegetables) over sugary or refined ones (soda, candy, white
rice, white bread and crackers), and healthy fats (seeds and nuts, nut
butters, avocado, olives, fatty fish like salmon and sardines, olive and
canola oils) over saturated fats (full-fat dairy and marbled red meat).
And avoid trans fats by steering clear of products that contain
hydrogenated oil—often listed as “partially hydrogenated soybean/
coconut oil” on ingredients lists.
4. Have five delicious, healthy recipes in your repertoire.
Make sure that you always have the ingredients for two out of those five
stocked in your kitchen. “If you have those nutritious recipes in your
back pocket,” explains Bauer, “you’re much less apt to order out or
swing by the drive-thru, because you know how simple and easy it is to
put together something healthy.”
5. Give yourself a break.
Splurging on one Saturday night dinner doesn’t mean that all your
healthy eating efforts for the week were for naught. Just get back on
track the next day. “No one—not even me!—can eat totally healthy 100
percent of the time,” says Bauer, who recommends the 90/10 rule: Eat
well 90 percent of the time; for the other 10 percent, it’s OK to
indulge in your (maybe not-so-light-and-healthy) favorites.
source : Dieting Tips at WomansDay.com - How to Stick to Your Diet - Woman's Day
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