1. Never say the word "diet"! Just the mention of the word strikes fear into the hearts of millions. We all have to eat and we all need to enjoy what we eat. To choose a healthier lifestyle and way of eating is not a "diet". It is a choice to feel better, look better and be healthy. If you have to dread every day and the way you eat then it takes a big pleasure out of your life. By choosing to be healthy and looking good, you choose the foods you eat and the life you want to live. No guilt, and no regrets but lots of rewards. You, yourself make the choices but you and everyone around you lives with the rewards.
2. We have all heard about the advantages of high fiber in our diet to help fight colon cancer and cardiovascular disease. High-fiber vegetables also provide larger quantities of the antioxidant vitamins than do most of the low-fiber vegetables. The presence of fiber in a carbohydrate slows its digestion and absorption and , therefore, its ability to "spike" your blood sugar, and this means it also will not "spike" your insulin! Most high fiber vegetables are low in glycemic value. *1
3. Eat at least three meals a day with appropriate snacks in between. Do not eat three platefuls at one time and do not stack the plate as high as your fork! You don't necessarily need to count calories if you are eating a variety of low-glycemic foods and have an exercise schedule you are following. *1
4. Instead of the white pastas, grains and breads, try the whole wheat and whole grains. They are more nutritious, will make you feel fuller and are much tastier than their white counterparts. They are also a lower glycemic value.
5. Fats have been given a bad rap in past years. There are the good fats and bad fats. The good fats are an integral part of what your body needs. By eating the good fats, you can feel much more satisfied and eat lower glycemic foods and still be able to lose weight. You still need to watch what fats you eat and not indulge in a lot of the bad fats.
6. For some of the good fats, eat no fat or low fat cheeses, skimmed milk, a serving of pecans, a serving of no sugar, no fat added peanut butter, trimmed meats, and of course, turkey, and chicken instead of beef. The lean pork has less fat than chicken. Use olive or canola oils and limit your use of butter.
7. If you know you have a weakness for something, keep them out of the house if at all possible. When you live with a person who is able to eat anything they want, it is hard at first. By accepting the fact that you cannot eat everything you want and you choose not to eat unhealthy foods, it is a little easier. Indulge once in awhile if the craving is just so strong that it makes you eat anything you can get your hands on. By indulging a craving once in awhile, it stops the binging and you can control what you are eating and you don't have to feel guilty! After all, this is a lifestyle change that doesn't mean you have to give up everything you ever loved to eat. By moderating what you love, maybe lower fat and sugar ice-cream, sugar free chocolate, lower fat chocolate, or a couple of cookies instead of the whole package, you can live with these choices and not feel the need to just give up your resolve to eat healthy.
8. If you are really feeling you have to have something sweet, a serving of no sugar, no fat, natural peanut butter is 2 tblsp. which is 190 calories, 16 g of fat, of which only 2 grams are saturated fat, only 6 g of carbohydrates and no cholesterol. Take a teaspoon instead of the tablespoon and take it and eat the peanut butter very slowly and only have maybe a couple of teaspoons. (Three teaspoons equal one tablespoon) So, you are really saving on the serving size. It really takes the edge off the craving for sweets and it is good for you also.
9. Drink sodium free diet drinks.
10. Try to cut back on your total sodium consumption. It retains water and holds that weight on. Experiment with fresh herbs and spices when you cook. You will be surprised at how you can cut down on the salt intake.
11. Cooking and living with less sugar and fat is a much better way to train your children and they won't crave these things as an adult. Give them fresh fruits for snacks. Watch what they eat and try to limit the junk food. Healthy eating habits can be started early.
12. Use ground turkey in recipes where ground beef is called for.
13. If using ground turkey and you just want to fry it, instead of adding oil, try frying it in water. Just keep adding enough water so that it doesn't stick. The meat cooks and you haven't added any oil or calories.
14. Read the labels on everything! Know what you are putting into your mouth.
15. Remember, fat reduced products often add sugar, and sugar reduced or sugar free products often add fat. Read your labels and then decide. Often, a so called fat free or sugar reduced product really isn't a good choice.
If you have any tips to pass on to us, please let us know and they will be happily added to this page and credit given.
*1 Taken from SUGAR BUSTERS QUICK & EASY COOKBOOK