This week, the focus is eating healthy. One can work out as much as they want, but nothing will help if terrible eating habits are kept. It’s important to cut down on sodium and carbohydrate intake.
Breakfast
This is the most important meal of the day, it is the start to one’s energy. Try to stick to a few important options for a healthy breakfast, whole grains, low-fat protein, low-fat dairy and fruits and veggies.
Try:
Whole grain bagels.
2 whole grain slices of toast with peanut better.
2 hard boiled eggs,
2 scrambled Egg whites
1 cup whole grain cereal with skim milk.
Low-fat yogurt.
Fresh fruit.
Fruit and veggie smoothies.
Instead of:
Pop Tarts.
Sugary cereals.
Cereal bars.
Lunch
Lunch is an important stop between breakfast and dinner. No lunch means a bigger dinner, which isn’t good to have too late at night. The body will just take everything one just ate and not have time to burn it off so it stores it as fat. So eat lunch. Nothing too big, but enough to keep the stomach full.
Try:
Tuna salad (2-4 tablespoons) with whole grain crackers.
Ceaser salad with grilled chicken.
Soup (try veggie, chicken noodle, French onion).
Peanut butter and jelly on whole grain bread.
A wrap with tuna, turkey or chicken and a light dressing.
Instead of:
Foot long Italian sub with chips.
Drive-through hamburgers with fries.
Dinner
Here’s where it gets tricky. Dinner is important, but don’t eat too much. Usually a protein, (meat substitute or fish is fine too), about the size of a fist, veggies and a grain, about the size of a fist, help make a well-balanced meal.
Try:
Cajun shrimp with steamed broccoli and a cup of mashed potatoes.
Grilled chicken with green beans and brown rice.
Grilled pork with Greek salad.
Stuffed peppers.
Grilled salmon with mango salsa.
Cesar salad with croutons.
Instead of:
Pizza.
Quick and easy pasta sauce
Yields about 1 1/2 quarts sauce
Ingredients
- 1 large onion, chopped
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon minced garlic
- 1/4 cup tomato paste
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon balsamic vinegar
- 1/2 teaspoon hot sauce
- 1/4 teaspoon crushed red pepper
- 1/4 teaspoon Italian seasoning
- 1/4 teaspoon dried basil leaves
- 2 (28-ounce) cans whole Italian plum tomatoes, with their juices
- 3 whole heads roasted garlic, cloves removed from peels
In a large saucepan saute the onion in the olive oil over medium-high heat until soft and lightly golden, 4 to 6 minutes. Add the minced garlic and cook, stirring, for 1 minute. Add the tomato paste, salt, balsamic vinegar, hot sauce, crushed red pepper, Italian seasoning, and basil, and cook for 1 minute. Add tomatoes, crushing with your hands as you place them in the pan, and their juices. Stir to combine well and bring to a boil. Reduce the heat to a slow simmer and cook for 20 minutes, stirring occasionally.
Add the roasted garlic cloves and stir to combine. Continue to simmer for 30 to 45 minutes longer, or until the flavors have come together.
Serve over pasta of choice.
Snacks
Have smaller meals with snacks throughout the day. Snacks should be roughly a handful.
Try:
Hand full of fresh fruit.
Hand full of snack mixes low in sodium and fat
1 ½ cups Kettle corn
Handful Veggies and tablespoon of ranch
Granola bars
Instead of:
Candy Bars
Chips.
Cookies.
Pizza poppers.
Remember to drink lots of water and if you crave something sweet, only drink 100 percent juice. No sodas or fruit drinks. Also, leave candy and junk foods out. Try fresh fruit or sugar free gum.