I often hear people struggle with knowing where to start in regard to new healthy habits or what eating healthy really means.
With the fresh start of a New Year, I’d like to share with you some healthy habits and what a healthy balanced meal looks like. I hope this knowledge empowers you to make 2017 your healthiest year yet!
1. Write SMART Goals.
Making sure your goals are SMART helps ensure they are attainable and maintainable. Goals should be Specific, Measureable, Attainable, Realistic, and Timely. Each week, write down your overall goal along with a short-term goal for the week that will help get you closer to accomplishing your long-term goal. Remember to be specific even with your short-term goals. Put this in a visible place to help keep you aware as the week progresses.
2. Plan.
Pick one day each week to plan your upcoming week. Schedule workouts as if they were appointments. Make a grocery list and purchase groceries so you are stocked with healthy foods for the week. If you are especially busy during the week, extra preparation can help set you up for success. Cut up any fruits or vegetables and package into single servings for easy, on-the-go snacks. Depending on your schedule, this can become a nightly routine to prepare for the next day or a weekly routine to prepare for the busy week ahead.
3. Hydrate!
All day, every day, remember to stay hydrated. Keep a water bottle with you throughout the day and make sure to refill it when it is empty. Add unsweetened teas or add slices of lemon, cucumber, or mint to your water for variety.
4. Eat Regularly and Often.
Be sure to fuel your body on a frequent basis. Having regularly scheduled meals and snacks helps maintain energy levels and keeps your metabolism working throughout the day. It also helps prevent evening binges, often a result of being too restrictive throughout the day. Aim to eat every 3-4 hours, although portion size will vary based on individual needs.
5. Build a Balanced Plate.
To ensure adequate and optimal nutrition, focus on balanced meals that contain a variety of foods. No single food contains all the essential nutrients the body needs to be healthy and function efficiently. The nutritional value of a person’s diet depends on the overall balance of foods over time, as well as the needs of the individual. A healthy diet should contain a variety of foods put together in a balanced way for each meal.
Important Meal Components
To build an energy-packed nutritious meal, include these 5 components:
- Whole grains (energy-enhancing foods): Brown rice; quinoa; amaranth; buckwheat; millet; oats; whole-grain pasta; potatoes; 100% whole-wheat bread, bagels, tortillas, pita bread and crackers.
- Lean proteins (recovery/muscle-building foods): Grilled, baked, broiled, or roasted chicken, fish, turkey, sirloin, or occasionally lean red meat; eggs; beans.
- Fruits and vegetables (antioxidant-rich foods): Currently in season: Arugula; avocado; beets; bok choy; broccoli; Brussels sprouts; cabbage; carrots; celery; chestnuts; collard greens; endive; escarole; grapefruit; guava; kale; kiwi; kumquats; lemons; limes; oranges; parsnips; persimmons; pomegranates; pumpkins; radicchio; spinach; sunchokes; turnips.
- Fat (immunity/flavor-boosting foods): Nuts; nut butters; seeds; olive oil; canola oil; avocado; salmon and other fatty fish.
- Fluid (hydration-promoting beverages): Water; unsweetened teas.
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