| Tired of diets that don't work? Sick of trying to | | | | carbohydrates), lean meats and fish (for protein), |
| figure out what to eat - and how to easily | | | | and healthier fats (poly- and monounsaturated). |
| prepare it - to stay healthy? Want to finally look | | | | Whenever possible, pick whole grains over highly |
| and feel better? It's really not that hard. Here are | | | | processed grains, cereals, and sugars. Get your |
| 5 quick tips that can work for you. | | | | grains from foods such as whole wheat, rye, or |
| Tip number 1: Sneak in more produce. | | | | oat bread, brown rice, whole-grain pasta, and |
| How? Make sure each meal contains lots of color | | | | other less familiar grain sources like quinoa, spelt, |
| as darker hued fruits and vegetables provide the | | | | and bulgur. For protein, make lean choices, such as |
| vitamins, minerals, fiber, and phytochemicals your | | | | round or loin steaks and roasts, extra lean ground |
| body needs to stay healthy and strong, protect | | | | beef, skinless chicken or duck, and lean roasted |
| against the effects of aging, and reduce the risk | | | | turkey. Include fish in your diet, which is rich in |
| of disease. | | | | omega-3 fatty acids. Vary your meals with |
| How much? Aim for at least one serving at | | | | vegetarian options like chili with beans, baked |
| every meal and snack. For example, have a | | | | beans, rice and beans, veggie burgers, stir-fried |
| banana with cereal or toast and peanut butter in | | | | tofu, or pea or lentil soup. Cook with oils instead |
| the morning. Or add blueberries (or any other kind | | | | of butter for healthier fats. Limit trans and |
| of berry full of antioxidants!) to yogurt with flax | | | | saturated fats. |
| seed. Have a bowl of cottage cheese with | | | | Tip number 4: Don't obsess over calories. And |
| pineapple and nuts. For lunch, include an orange, | | | | don't feel bad about satisfying your cravings! |
| pear, grapes, or a peach or any other fruit you | | | | Instead of counting every calorie you consume, |
| can easily throw in a bag and carry. Add lettuce | | | | pay more attention to your hunger cues. Your |
| and tomato or spinach or avocado to sandwiches. | | | | body knows what you need! If you're hungry, |
| Have a cup of soup with beans and lots of | | | | eat; when you're full, stop. If you have a craving |
| veggies. For a snack, have apple with cheese, or | | | | for a particular food, don't deny yourself. You'll |
| raisins or other dried fruit (apricot, etc.) with | | | | only binge later on. Instead, try satisfying your |
| pretzels or nuts, or celery and carrots with | | | | hunger pang with what you want in small |
| hummus. At dinner, start off with a salad or | | | | amounts. Or simply opt for healthier selections. Go |
| melon, then have steamed broccoli, a baked | | | | for hot chocolate instead of a candy bar. For a |
| sweet potato, or stir-fried green beans with your | | | | salty hankering, snack on baked chips instead of |
| meal. Make a pizza topped with peppers and | | | | fried chips, and have them with salsa or |
| mushrooms. Be creative! It's easier than you think! | | | | guacamole. |
| A serving is one medium-sized whole fruit, half a | | | | Tip number 5: Don't skip out on exercise. |
| cup of fresh, frozen, or canned produce, one cup | | | | It's a no-brainer. In order to lose weight and keep |
| of leafy greens, or a quarter cup of dried fruit. | | | | it off, in addition to improving your diet, it's juts as |
| Tip number 2: Use smaller plates. | | | | important to stay physically active. Get into a |
| Studies consistently show that people - including | | | | routine that you enjoy. When you don't have time |
| nutritionists! - unknowingly eat more when given a | | | | for a formal workout, try to squeeze in at least |
| bigger plate. Using smaller plates, therefore, can | | | | three 10-minute chunks of physical activity. (Be |
| help you better control how much you consume. | | | | sure to check with your doctor before starting |
| Tip number 3: Choose whole grains (complex | | | | any exercise routine. |