Health Food Cost
Let’s start off with the fact that eating better is just plain more expensive than eating lower quality foods. While you might be getting the same quantity of items for way less money on the left, you’ll be seriously lacking in nutrients, leaving you feeling hungry and in need of more in order to feel satiated. Not to mention these items are full of additives and sugar.
Health Food Cost
Regular vs. Sweet Potatoes
We often hear a lot of bad comments about “regular” potatoes. They’re allegedly more fattening, less nutritious, and should be avoided. Well, did you know that 200 grams of potatoes have fewer calories than sweet potatoes? Both can be a part of a healthy, balanced diet, and each one offers different nutrients that are important to staying healthy.
Regular Vs. Sweet Potatoes
Fruit Snacks
A lot of people get very frustrated with a lack of results in their diet without properly examining what they’re actually eating. You might think that all fruit items are created equal, but sadly companies selling “healthy fruit snacks” are often misleading you into thinking you’re making a good choice. You’re always better off just having the real, fresh version of the fruit, as it is more nutritious and filling.
Fruit Snacks
Bread Is Not Evil
Bread has also gotten a pretty bad reputation in the diet food circles, and it is quite a shame. Bread is certainly not evil, and it can be a very filling and delicious part of a healthy diet. The key is to buy fresh bread as opposed to packaged and highly processed bread. Top it with delicious and filling ingredients like peanut butter, avocado, or cheese, and you have a great meal.
Bread Is Not Evil
The Week In Snacks
When it comes to snacking, it is extremely easy to get out of control without even realizing it. We tend to forget foods that we snacked on, and they end up being many unnecessary calories, which can truly add up over the week. You can see how a few minor adjustments and replacements can help bring down the amount of extra calories, without having to sacrifice snacking altogether.
The Week In Snacks
The Actual Serving Size
Another common issue that we all face is the suggested serving size on the label versus the actual amount of candy or snack that is in the bag. Many times, the serving size is for half the package, but how likely is it that we will stop at just half the amount of goods? It’s important to keep that in mind when snacking, and know that it’s okay to have the whole package, just let go of the guilt and make sure the rest of your food for the day is balanced.
The Actual Serving Size
Fruit Fast Facts
The Fitness Chef shared that “for someone trying to lose weight, believing that eating any amount of nutritious, calorie-dense foods like nuts or oily fish is ok just because they support some aspects of health may be problematic if it means they are no longer in a calorie deficit.” There is too much of a good thing, so make sure you are careful about your intake.
Fruit Fast Facts
Refrigeration Times
When we try to eat better, we often start buying foods that we may not have much experience with. With buying fresh foods, food safety is critical. Make sure you store raw beef, chicken, and salmon for the proper amount of time in the fridge to avoid spoilage. Cooked, these can last a few more days, and if you’re looking for long term storage, freezing is the way to go.
Refrigeration Times
Filling Foods
When it comes to snacking and eating meals, when you’re trying to lose weight, it’s important to choose foods that are dense but calorie light. That way, you’ll be eating less and feeling more full. You can see that many foods that are deemed “bad” are actually quite filling, like potatoes, bread, and pasta. Try to avoid sugary foods, as they are not dense but calorie-rich and not very filling, meaning you’ll be eating less and feeling way less full.
Filling Foods
Easy, Healthy Snack
Often when we’re trying to eat healthier, we still crave sweet foods that will satisfy our sweet tooth. You can make your own healthy sweets that are delicious and won’t derail your progress. These healthier cookie dough balls are easy to make from just a few ingredients: almond flour, coconut milk, maple syrup, vanilla extract, and chocolate chips. Yum!
Easy, Healthy Snack
Hydration Needs
One aspect of nutrition that every single person can improve on is drinking more water. Some people are in greater need of improving their hydration, but most of us are truly not drinking enough water at all. Here’s a great chart that can help you determine how much water your should be drinking so you can set a daily goal.
Hydration Needs
Sources Of Calcium
Calcium is a critical part of a healthy diet as it helps keep your bones strong and also enables our muscles to contract and our blood to clot. While it’s well known that many dairy products contain a great amount of calcium, if you’re dairy free you can still eat foods that are a great source of calcium like spinach, edamame, almonds, broccoli, tahini, and bok choy.
Sources Of Calcium
Food Choices
While indulging in a fun meal is totally fine, if you’re trying to lose weight, these foods will make it much harder to stay full for a while. Calorie dense foods take up more space while not filling you up for long, while healthier options will keep you more full while allowing you to eat more foods overall.
Food Choices
Preparation Is Everything
Potatoes are often villainized, especially white potatoes. Both sweet and white potatoes can be a part of a healthy and balanced diet that can result in weight loss. The trick is know how to prepare the foods in a way to fits into the rest of your day. Making fries or mashed potatoes is absolutely okay, just make sure to balance out the rest of your meals with plenty of fresh veggies and filling proteins.
Preparation Is Everything
Food Marketing
Often, we fall victim to the genius that is food marketing. We tend to have an idea of what’s “good” or “bad” and foods that will “make you thin” based on the messages we’re receiving from brands. As you can see, foods that are often lauded as healthy and promoting weight loss are in fact secretly calorie dense and full of sugar. Focus on nutrition facts instead of marketing in order to make the best choices for yourself.
Food Marketing
It Can Add Up
As mentioned earlier, snacking is often the downfall of many determined people who are trying to eat a healthier diet or lose weight. Having “just one” cookie can lead to a few more throughout the day, which add up over the week and month. Try to keep track of exactly how much you’re eating so you can enjoy yummy foods while staying on track with your goals.
It Can Add Up
Sources Of Vitamin C
Vitamin C is an antioxidant that helps improve your immune system and helps reduce chronic disease, which is why it’s so important to include in your diet. Here is a list of foods that are both tasty and a great source of vitamin C. Notice that it is not present just in citrus fruits, but also plenty of other options.
Sources Of Vitamin C
Volume vs. Calories
When trying to lose weight, a good method to implement is consuming a larger volume of low calorie foods, which will mean you’re consuming fewer calories overall. High calorie foods with a low volume take up a larger portion of your caloric intake and can make it harder to to stay on track.
Volume Vs. Calories
Plant-Based Protein Sources
Consuming protein is a critical part of a healthy diet, as it helps build muscle and also keeps you satiated for long periods of time. While a lot of meats are an excellent source of protein, they’re not the only sources out there. Here are some plant-based proteins that you can include in your diet to keep things varied and delicious.
Plant Based Protein Sources
High Protein Or Not?
“High protein” seems to be the catchphrase du jour in the food marketing industry. It seems to have replaced “organic” as of late. Here’s an example of how this label can be super misleading, and will cause you to spend more money on these items when that is not really necessary. Check labels and decide for yourself what is the better choice for you.
High Protein Or Not?
Sugary Coffee Is Basically Dessert
The rise of sugary coffee has helped make it harder to stay on track with weight loss goals, as many people don’t even think about how much sugar and fat is packed into a drink like a caramel macchiato. You don’t have to drink an Americano if you don’t like it, but you can still cut down on your caloric intake by switching a sugary coffee with a cappuccino instead.
Sugary Coffee Is Basically Dessert
Clean Vs. Dirty
Another issue with the language used around foods is labeling certain items as “clean” or “dirty.” There’s no such thing as a clean or dirty food, but instead foods that contain more nutrients. However, including fun foods once in a while is absolutely fine and can actually help you stay on track with your goals.
Clean Vs. Dirty
Low Sugar Fruits
There’s a myth that fruits should be avoided because they contain sugar. It’s important to understand that this natural sugar is absolutely fine to consume, but you have to make sure you’re not overindulging on healthy foods. Eating too much, regardless of what it is, is not a good idea. Here are some low sugar fruits you can include in your diet.
Low Sugar Fruits
Condiment Calories
Condiments are a great addition to any meal as they add a ton of flavor. However, it’s important to keep track of how much you’re using, as they can sneakily add up and become a large portion of your meal really quickly. No need to skip condiments, just measure how much you’re using so you can stay on track.
Condiment Calories
Intuitive Vs. No Plan
Intuitive eating is a great way to have a good relationship with food, just make sure that you’re being honest with yourself. If you find that you’re overindulging or not seeing the results you want, maybe it’s a good idea to have a plan and adjust your intuitive eating according to how much your body actually needs. You don’t need a restrictive plan, just a guideline to make sure you’re staying on top of things.
Intuitive Vs. No Plan
It’s All About Context
Perception is key when it comes to food, especially when it comes to diet food and “bad” foods. A slice of bread with Nutella spread is often demonized as a “bad” food, while it actually has fewer calories than a slice of avocado toast. While avocados are certainly more nutritious, you can incorporate both into a healthy diet that still allows for weight loss.
It’s All About Context
Meat-Based Protein
Meat is an excellent source of protein, there’s no arguing that. While it’s important to keep red meat consumption to every once in a while, you can see that meat and poultry are an excellent source of protein. Make sure to look up how much fat each of these has so you can make sure you’re eating within what your body needs.
Meat Based Protein
Portion Control
Another important aspect of eating better is learning portion control. Cutting out yummy foods like melted cheese on toast is really unnecessary, but making sure you’re not overdoing it with calorie-rich foods like cheese is critical. Stay on top of your weight loss goals while keeping the portion in check.
Portion Control
Protein Sources
While animal based protein certainly provides an excellent source of protein, it is not the only way to get more protein in your diet. Legumes, grains, and vegetables also have a good amount of protein in them, which is why having a varied diet is so important. Dairy products also contain a good amount of protein. Make sure you’re looking at fat content as well.
Protein Sources
White Vs. Brown Carbs
There’s a strange myth that white carbs like white rice, pasta, and bread will make you fat, while the whole wheat and brown alternatives will make you thin. The real difference is that whole wheat and brown carbs contain more fiber, which is important to consume but has no direct connection with weight loss or body composition.
White Vs. Brown Carbs
Good For The Gut
Gut health is important to stay on top of in order to make sure you have the right amount of healthy bacteria that ward off bad bacteria, viruses, and fungi which will keep you overall healthy. These foods help promote gut health, so many sure to include them in your diet when you can.
Good For The Gut
Not All Calories Are Created Equal
It is really important to understand that not all calories are created equal, so when you’re planning out what you’re eating, keeping a variety of foods in your diet is truly important. You can eat way more fruits, vegetables, and lean mets for fewer calories than nuts, seeds, and red meats. However, all of these are healthy options. It’s just important to balance them in your diet properly so you’re not over-consuming overall.
Not All Calories Are Created Equal
Bread Facts
So many people cut out bread from their diet hoping to lose weight more quickly. That is really not necessary to do, especially since most of us really love bread. Take a look at this bread chart and you can see that there are plenty of low calorie options. Bread can be a filling and delicious part of a healthy diet, but once again, it is all about making sure you are staying on top things.
Bread Facts
Serving Size Matters
Another myth is that you have to stay away from takeout and traditionally less healthy options completely. Make sure you are taking portion size into consideration, as it can make a massive difference in your caloric intake. You can still enjoy your favorite foods while staying on track.
Serving Size Matters
Morning Plan
Your morning routine could make or break your whole day in terms of staying on top of your health and weight loss goals. Making simple switches can cut your calorie intake in half while keeping you full and without cutting out your favorite foods like pain au chocolat and coffee.
Morning Plan
Low Sugar Smoothie Options
Smoothies are a great way to consume more healthy foods like fruits and vegetables. However, they can be tricky as it is easy to overdo it with fruits, nut butters, and other ingredients that can add up quickly. Here are some ingredients that can keep the overall sugar content at a good level while helping you stay full after your smoothie.
Low Sugar Smoothie Options
Low Calorie Swaps
While lower calorie swaps are not always the more nutritious option, if you want to enjoy certain high calorie foods without totally derailing your goals, you can make some swaps that will help you stay in control. Make sure to keep these low calorie foods at a minimum though, since many of them contain additives that are now always so great for your health.
Low Calorie Swaps
Alcohol Options
The same goes for alcohol and cocktails. While a Coca-Cola Zero is not a health food, it does contain fewer calories than a regular Coca-Cola, and can help keep your overall weight goals without having to sacrifice a night out at the bar with friends. You don’t have to completely cut out alcohol, but it is best to keep alcohol consumption to an overall minimum.
Alcohol Options
Pizza Variations
Let’s face it, there really is only one thing that is pizza, and it is delicious. However, you can recreate a large part of what makes pizza delicious while also incorporating more veggies into your diet and reducing some calories while you’re at all. If you want to enjoy pizza every once in a while, go for it. However, you can enjoy melted cheese and sauce more often with some of these alternative options.
Pizza Variations
Portions Of 500 Calories
As mentioned earlier, not all calories are created equal. Here’s a visual representation of what 500 calories can look like. On one end, you can have 475 grams of chicken breast, while on the other end you can have 2 Snickers bars. While both can be part of a balanced diet, you can see that chicken breast will most likely keep you more satiated for longer.
Portions Of 500 Calories
