2012/11/30, 08:40 AM
(Edited:
cranshinibon
- 2012/11/30, 08:41 AM)
This is my first time offering my advice so if any other members see something they think needs work, feel free to supplement my information with yours if it is a better fit.
Snacks - Everyone gets hungry in between meals, and the worst part of today's market is that all of the quick and easy things are so bad for you. So if you want to snack - plan ahead or, if you can't, buy healthy snacks like nuts, fruit, cut veggies, or healthy granola/protein bars (KIND granola bars are the most additive free I've seen that are most readily available and most grocery stores and gas stations / quickchecks. ) If you plan ahead try making yourself some healthy lean beef jerky, get some seaweed (nori), make your own trail mix, or bring a thermos of green tea - I've noticed green tea helps curb hunger pains throughout the day.
Breakfast - Egg whites (30 calories per egg), Whole Eggs (75 calories per egg) - Poached, Scrambled w/ olive oil - no butter/milk, hard-boiled, Steel cut oats, Fiber toast w/ organic almond/peanut/pistachio butter, Fresh fruit, Smoothies, Fiber cereal w/ fresh fruit in it, Greek Yogurt, Green tea, and if you have time the night before/in the morning, baking a spinach, kale, and egg white quiche is a really nice filling breakfast that has the fiber to keep you full til lunch. Don't feel afraid to have a large breakfast, because then you won't be hungry throughout the rest of the day until lunch, and even then - you'll want to have something smaller.
Lunch - Many will probably dispute this, but due to my extremely busy schedule, I like to have a medium-big lunch so I can have a lighter dinner since I usually get home late and don't want to eat too much before having to go to bed. But if I had a large breakfast and don't feel too hungry, I'll pack light and try and get a snack in before dinner (healthy snack) I personally like packing a bento box for lunch since it has smaller portions and takes me a little longer to eat and realize my hunger level.
Dinner - Anything is good so long as you read the label and it's a fresh, non fatty ingredient. Try to stay away from sodium rich additives such as soy sauce and butter enriched hot sauces. I like having grilled chicken, steak, and sauteed/steaming a bunch of veggies rich with fiber and serving them together - using the juices from the veggies as a sauce for the steak or chicken. You can do so many things, just try and keep light on the carbs such as pasta and rice and try and get whole grain/brown alternatives and add in plenty of fiber rich vegetables to keep you full and satisfied rather than the pasta. I like adding barley into quinoa as a nice rice or pasta alternative.
A few good websites to use for some recipes are:
http://www.eatingwell.com
http://www.alive.com (you'll have to look around because some of the recipes have a lot of additives into it and have high sodium counts/butter added)
http://www.readyseteat.com/healthy-food-choices.do?gclid=CIiZvrH19rMCFUQw4AodIzcAVw
http://www.fruitsandveggiesmorematters.org/30-minutes-or-less
http://allrecipes.com/recipes/healthy-recipes/
http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
http://www.cookinglight.com/
**With all of these websites, use your judgment and realize that just because it says healthy, does not necessarily mean it's the best for you. Try to stay away from anything with added sugar, salt, butter, fried, or sodium rich additives. And remember portion control is the key. I read on how many asian cultures stay full is because they take their time preparing their foods, making them look nice, and eating until they'rem 80% full.
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