Here's some notes I'm keeping in mind this coming new year in terms of my food intake, all from the MSN Health and Fitness article 7 Simple Diet Fixes for the New Year
1. Protein + Fiber = curbs your appetite, fills you up, and gives steady stream of energy throughout the day since the protein/fiber combo regulates blood sugar. Putting protein and fiber together in a meal is what will give you these magical synergistic results.
Examples of healthy proteins: fat-free milk or yogurt, fish, chicken, turkey, beans, nuts, and seeds.
Examples of healthy fibers: whole grain bread, cereal or pasta, brown or wild rice, fresh fruit and vegetables. Whole grains, wheat things, and beans are your friend.
2. Dark greens = 3 cups a week
Dark green leafy veggies are low in calories and provide lots of good things to the body like antioxidants, carotenoids, vitamin A, C, folate, and potassium, all of which can fight cancer, protect the eyes, help fight heart disease and stroke.
Examples: Salad with spinich, romaine, arugula, and use these in sandwiches. Steam/lightly sauté broccoli, spinich, kale, or other greens, and add some extra flavor with grated cheese and other seasonings. Put broccoli or spinach in pasta, stir-fries, on potatoes, or whole grain pizza crusts.
3. Beans
Rich in protein, carbs, fiber, folate, potassium, and magnesium. Black beans contain anthocyanins, which are antioxidants that fight inflammation and improve brain function, so beans make you smart!
Examples of bean how-to's: put them in pasta sauces, soups, and casseroles. Chickpeas in falafils or in salads, and black beans or lentils can be put in quesadillas or fajitas.
4. Fish = low in saturated fat, and contains lots of protein, vitamins, minerals: most infamous are omega-3 fatty acids that help protect the eyes from macular degeneration, reduce risk of heart disease, diabetes, and possibly even Alzheimer's disease, help protect the eyes from macular degeneration
Examples: there's lots of omega-3's in herring, mackerel, salmon, sardines, trout or tuna. Grill, steam, broil, or bake fish (without breading), and use canned fish to top salads or use in sandwiches.
5. Potassium = fruits and veggies
4 1/2 cups of fruits and veggies a day and potassium-rich foods from all food groups. K works with Na to maintain water balance in the body (remember those bio and neuro classes?), so having more K in the diet helps reduce the effects of really salty foods, specifically on blood pressure, helps reduce the risk of kidney stones, and help prevent bone loss. Lots of whole foods, like leafy green veggies, fruits from vines, and root veggies are packed with potassium, so eating more of these good foods will fill you up and improve overall nutrient intake--what a deal!
Examples of potassium rich foods: Peaches, tomato sauce, sweet potatoes, soybeans, peanuts, pistachios, milk, yogurt, cereal, and fish such as halibut, tuna, and cod.
6. Portion Control
Keep track of what you eat so you can balance out your diet better. Put less on plate or use smaller plates.
7. Slow and steady wins the race
Don't waste calories on things you don't love: make every bite count. Exercise in combo with this all.
And there ya have it. I got bored with this post midway, and left for half of the day and just came back to it here. And I think I might want to spice up this post with some pictures, so I'll do that right now...
PS--There's a cute story with photos of a man who has a pet tortoise and he takes it on walks. Here's a link to the blog that featured this: http://digitaldreammachine.blogspot.com/2005/08/slow-and-steady.html
Enjoy!
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