The best rules to follow are:
- Eliminate refined foods from your home. These should be eaten sparingly, maybe on a weekend meal out, but never daily. This includes white bread, flour, pasta, sugar, cookies, crackers, etc. Watch out for anything "bleached", or "enriched" - look for "100% whole wheat/whole grain". "Made with whole grain" or "wheat" does not mean it is all whole grain or whole wheat. Many wheat breads are white bread with caramel coloring. READ LABELS!
- Eliminate highly processed/packaged foods - boxed dinners, mac & cheese, etc. These are packed full of preservatives, sodium, and refined junk you don't need! Love the convenience of a quick meal? Opt for frozen bagged meals without additives and packed with veggies- now days there are stir frys, pasta dishes, etc. full of healthy ingredients! No more frozen TV dinners for the kids...they deserve better.
- Don't drink your calories - say goodbye or greatly reduce intake of sodas, "fruit" drinks, highly sugary coffee drinks, etc.
- Snack on fruits, veggies, nuts, portioned cheeses, yogurt, natural air-popped popcorn.
- Never bring a bag or box of anything with you to the couch (ok, maybe carrot sticks is ok =)) Decide what you are going to eat, portion it out, and don't go back for more!
This doesn't mean you can never have the items above, it just means you should not have them be more than 10% of your food choices for that item (example, choose whole grain foods 90% of the time, it's ok to have your splurge once or twice a week!)
The list could go on for days of healthy items to eat - it's really finding what you like, and learning how to understand what is in each food item. It seems tedious at first - but soon, it will become second nature. Here are the foods I think are the best. If anything, it's a good place to start!
Veggies
You can pretty much eat any veggie and it will provide fiber, antioxidants, vitamins, etc.
- Green leafy vegetables (spinach, kale, spring lettuce mixes), green beans, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, sweet potatoes, cucumber, squash (zuchinni, summer/winter, spaghetti is a personal fav), tomatoes, onions, carrots, beets, celery, artichokes, many many more!
- On occasion (high sugar content, not a lot of value add) - Peas, Corn.
Fruits
- Apples, berries (strawberries, blueberries, raspberries, etc), oranges, grapes, melons (cantaloupe, honeydew, watermelon), grapefruit, pears, plums, nectarines, peaches, tangerines, bananas, many many more!
For veggies and fruits - fresh is best! Frozen is still a very good, less expensive, and sometimes more convenient option. Look for frozen varieties without any additives (ingredient list for frozen broccoli should say: Broccoli - that's it!). Canned should be little or none - the preservatives needed to can along with the fact that they are sitting in liquid can take away SO much of the nutrition. I wouldn't even call those vegetables. However, I do buy some tomatoes & chili peppers canned if I am using them in a skillet or stew, this is a huge time saver - and never used as my main veggie in a meal.
Proteins
Opt for lean proteins as much as possible. Again, fresh or frozen is best, canned can be a convenient alternative - but use in moderation (tuna, salmon, chicken).
- Chicken/turkey (no skin if possible) - Breast has the lowest fat/calories, but other cuts are fine if you are preparing it the right way (see below) & aren't looking to cut calories, just eat healthier.
- Fish - Salmon, tilapia, tuna, trout, cod, sole - a lot of options here.
- Bacon/Ham - Canadian bacon is very low fat, high protein, and tastes great. Ham is a good option in moderation, and bacon is fine used sparingly (turkey bacon can be very healthy - but WATCH the additives - often turkey bacon can be worse for you with the sugar and salt they add).
- Beans! Packed with protein & fiber, these are a power food. Try cannellini, kidney, pinto, garbanzo, etc.
- Greek yogurt - such a great newer option on the market. Opt for varieties without sugars/starches added. Fage is my fav - full of protein, little or no fat. I buy the plain non-fat tub from Costco - add whatever kind of fruit your like and some honey (plain it's very tart). Yummy!
- Tofu - Not my personal favorite - but a good alternative for vegetarians or if you simply just like it.
Grains
Look for 100% whole wheat or whole grain.
- Whole/steel cut oats, sliced bread, pasta, brown/wild/jasmine rice, pita bread, english muffins, buns, cereals, natural air-popped popcorn, etc.
- Bagels in moderation - they're usually the equivalent of 3-4 pieces of bread. See my pick below if you have the craving!
Switching to whole grain can be tough for some. I don't eat a lot of them - but I've found varieties I not only can tolerate - I actually very much like.
My favs:
Oats: Coach's Oats steel cut oats - I buy the big bag from Costco for like 5 bucks, lasts forever. My favorite way to enjoy? With fresh or frozen blueberries, walnuts, and honey.
Bread - Normal/kids size: Orowheat Soft Family whole wheat bread OR Sara Lee Soft & Smooth whole wheat.
Larger breads: Orowheat honey whole wheat OR Sara Lee Hearty & Delicious whole wheat with honey.
Bagels: Western Bagel Perfect 10 - this thing is incredible - packed with 9 grams of fiber 18 grams of protein, only 10 net carbs, 2 grams of fat, 140 calories. Genius!
Pasta: Trader Joes whole wheat rotelle pasta - so good, sprinkle a little olive oil, pepper, fresh parmesan...yummy!
Rice: Jasmine - all whole grain of course, still delicate and not at all heavy. Excellent side dish - eat 1/2 cup cooked to do a smart portion.
Cereal: Kashi Go Lean varieties - I love the honey almond flax, toasted berry crumble, yum they're all good! Packed full of fiber, protein, whole grains, and vitamins.
Popcorn: Trader Joes popcorn with olive oil - air popped, lightly salted, gets it's flavor from healthy oil.
Fats
Avocado, nuts such as almonds, walnuts, cashews (raw, not roasted if possible), nut butters (peanut /almond butter), cheese (try low fat versions of cheddar cheeses, or mozzarella, string cheese, Baby Bel individual cheese, gorgonzola, feta, etc), olive oil, extra virgin olive oil, canola oil, etc.
*If eating something makes you feel miserable and you don't enjoy it - don't eat it! There are SO many nutritious foods that you will enjoy, so eat foods that taste good!
Prep
- Grilling - Great option - not only to cut un-needed fats, but also to add flavor. Meats, poultry, fish, veggies, pretty much anything can be grilled. Don't have a BBQ? Opt for a George Foreman grill, or an indoor grill pan for your stove top.
- Roasting - My favorite way to eat veggies is roasted. Cover a shallow pan with foil, drizzle fresh cup up veggies with a little olive oil & your fav seasonings (pepper, garlic powder, salt, blends), roast in 400 degree oven (time varies on type of veggie). Try red potatoes, onions, zuchinni, carrots, squash, brussels sprouts, broccoli, cauliflower, etc.
- Slow-cooking - Throw some frozen solid chicken breasts, cup up raw veggies, a can of chicken broth, and some seasonings in the crock pot - you've got a simple easy meal waiting for you when you get home.
- Steaming - Keep the most nutritional value in your veggies by steaming them - I use the old school metal steamers with all the holes in a pot on stove top, or there are steamer bags for use in the microwave that work very well.
- Try to avoid frying , breading items, or cooking items in fats.
Tips for shopping:
- Shop around the perimeter of the grocery store mostly - all your veggies, fruits, dairy items and meats are on the perimeter.
- Bring a list! A great app to create your shopping list is Our Groceries - free, easy, syncs up to computers and multiple phones. Pen & paper - also still works!
- Buy frozen "steamer" bags of veggies if you need speedy side dishes - many varieties you can pop right in the microwave, so easy.
- Buy in season - not only will you get fresher fruits/veggies, they will be cheaper too.
- Watch the grocery ads for items on sale, I often build a couple of weekly meals based on what type of meat/poultry is on sale. Stock up on your favorite items on sale! Especially condiments, sauces, etc. The sales don't come often.
- Looking to save money? Convenience can cost money. I buy large quantities of many items, portion them out in separate bags to store in my freezer (shredded cheese, meats, poultry, etc). Great tip for yogurt & oatmeal as well. Buy plain, larger quantities - portion out & put your own extras in! Great for kids, give them a plate of fresh fruits, natural granola or nuts, & honey or maple syrup, let them make they're own. Little extra time, but huge cost savings.
Ok, I think I'm done for now. If you actually read all of that - don't be overwhelmed. It's a lot - take one step at at time, adjust things as they come, and just vow to make better decisions every day.
It's your life - take control.
Lots of love,
Angie
