Tips on healthy eating

My husband and I have been eating pretty clean for the last few years and it really makes a difference in your body, health and lifestyle. I was talking to a friend on facebook the other day and we got to talking about healthy eating and I thought I would share some of my tips. By no means am I an expert but my husband would tell you that I have become a bit obsessive about this topic.

Greek yogurt or Balkan yogurt is such a good source of calcium and is so good for you. It can be used in many things you probably haven’t even thought of. In our home we used it in place of mayo in our tuna, shakes, fruit dips, in place of anything that we used to use sour cream for……..wraps, burritos, veggie dips, with salsa & chips and even a scoop with our stuffed peppers.

Almond milk, rice milk or soy milk is a great substitute for regular milk if you have an intolerance or you just want a lighter drink. Read the labels carefully, some of these milks have added sugar and there are lower calorie versions available. They are great in cereals or shakes or even your coffee/tea.

Ground chicken or turkey is a great alternative to ground beef or veal. They are definitely lighter tasting and much heart healthier. I like ground chicken fried up with some onions, green and red peppers and put in a wrap for a nice lunch or dinner. Try making chicken meatballs or use it in your chili or your meat tomato sauce.

Soy products are a great alternative for milks, cheeses and protein sources. I haven’t quite mastered the tofu cooking yet, but if you have any tips I would love to hear them.

Shop the outside perimeter of the grocery store. You are hearing this more and more on the news and in health magazines and books. The outside of the store is always the produce, meat and frozen food sections. We all know that veggies and fruit are the best source of vitamins we can get, the more colourful the better! The frozen food section is great for berries for shakes, for gluten free products, for flash frozen veggies and for the odd frozen healthy treat.

Read labels and then read them again! There are so many ingredients in processed foods. If the list takes you more than a minute to read, put the product back on the shelf. The old saying is if you can’t pronounce it, then don’t eat it. But in all honesty there is too much junk in our food, so read the labels and try really hard not to buy things that aren’t good for you. Try to eat fresh foods and healthy snacks.

Unfortunately a lot of products contain preservatives that we don’t need and are not good for us. They are put in foods to help keep them last longer on the shelves of the stores. So read the labels on anything you buy. One very common preservative is BHT in cereal packaging. Here is my tip: When you get home from shopping take your cereal out of the wax bag and put it in a BPA free plastic container for storing. While shopping for popcorn I saw that many brands have preservatives in them as well. So much for a healthy snack. But I did find the “Blue Menu” brand does not contain any if you are looking for one that is cleaner to eat. If you are brave search online for food preservatives and what they do to mice in labs……………scary stuff.

Limit your salt and sugar intake. Try very hard not to add them to anything, since we get enough in the foods we are eating. For you smokers out there, did you know that cigarettes have 10% sugar in them? Did you know there is sugar in table salt? Peanut butter is full of sugar and salt too, if you can buy all natural peanut butter, it will only take a few sandwiches to get used to the taste! If you would like to use salt for cooking, then buy sea salt. If you think your food is bland then herb it up! Add fresh or dried herbs, they are calorie free and some have been shown to be very good for us.

If there is a choice, then choose brown. Brown bread has loads of fiber which is good for our guts. Brown rice is much healthier for us than white. Sometimes these changes are drastic to our taste buds, so if you need to, mix a package of white rice with a package of brown rice to get used to it. Next to brown coloured foods, pick GREEN! Eat greens at every meal! Escarole, dandelions, rapini, broccoli, kale...they are all full of vitamins!

Tea is good for us. Green tea is big in the media right now. But most research shows how healthy it is for us. Chamomile is known for its calming effects and helping with PMS symptoms. Peppermint tea is good for upset stomachs and good digestion. Do some research and you will find that tea is good for us. Go boil the kettle right now and make yourself a cup!

Go gluten free if you can. Many people are gluten intolerant or even Celiac now, but just having gluten free alternatives make for healthy meals as well. I have started buying corn pasta rather than pasta made with wheat flour. My husband can’t tell the difference and although the corn pasta is still a carb if you are counting calories or watching your carb intake, its less filling and we both find after having it for dinner, we are less bloated and leave the table without that over-full feeling you have after a big pasta dinner. 15 % of the population is now gluten intolerant.

Water! Water! & more Water! Keep hydrated and drink as much as you can in a day. Try to limit your caffeine intake.

Remember serving sizes are not nearly as huge as we think they are. Protein portions should be approximately the size of the palm of your hand. Carbs like rice should also be as small as the palm of your hand. Vegetable servings should be large enough to fill both hands. Most restaurants serve you 3-4 portions on one plate. So the next time you are out eating, ask for a take out dish before you even start eating, when the plate comes to the table, half your meal into the takeout box, and then finish your plate. Those leftovers will be delicious tomorrow for lunch.

Moderation is the key. Don't completely deprive yourself of the things you love. If you must have a salty snack then just pour some into a small bowl, seal up the bag, put it back in the cupboard and eat what is in the bowl only. If you are at a friends and they bring out dessert, have a small piece or share a piece with your spouse or friend. Sometimes one forkful of your favorite thing is enough to satisfy us. When you eat it, really savour it, really enjoy the flavour. And sometimes its not and we need a whole piece, don't beat yourself up over it. Enjoy it.

Eating clean is a lifestyle change and takes some commitment. But once you start and and feel the difference in your life, you will be hooked. If you have any tips, please share them with me. I would love to hear from you!