Here are a couple of ways to help you stick to your
nutrition goals, along with meal prep ideas that support healthy eating:
Healthy Eating Tips
Balance Your Plate:
Fill half your plate with vegetables and fruits
Include lean protein (chicken, fish, tofu, beans,
etc.)
Go for whole grains (brown rice, quinoa, whole wheat
bread)
Incorporate healthy fats like avocado, nuts, and olive
oil.
Portion Control:
Use smaller plates to avoid overeating.
Know your portions, especially with high-calorie
foods.
Limit Processed Foods:
Stay away from junk food, sodas, and lots of processed
foods.
You must consume whole foods and those with little
processing.
Stay Hydrated:
Drink lots of water every day.
Sometimes, say no to sweet drinks and too much
caffeine.
Plan Ahead:
Decide meals and snacks to have through the week so you can
avoid unhealthy choices.
Have healthy snacks on hand (nuts, fruit, yogurt).
Cook at Home:
Cooking at home means you can control the ingredients and
serving size.
Use herbs and spices to flavor your food without the
salt.
Eat Mindfully:
Slow down and enjoy the experience of food.
When you're eating, avoid distractions from computers or
television.
Meal preparation
The use of meal preparation reduces cooking time and
prepares healthy food in the refrigerator. Here are some ideas:
Breakfast:
Overnight Oats:
Mix rolled oats with dairy or a plant-based
substitute, chia seeds, and baked fruit (berries, nuts, honey).
Store in jars for a speedy grab-and-go
breakfast.
Egg Muffins:
Whisk eggs with veggies (spinach, bell peppers,
onions) and pour into muffin tins.
Refrigerate and warm accordingly.
Smoothie Packs:
Proportion your frozen fruit, spinach, and protein powder in
bags. Blend with liquid choice after it's time to eat.
Lunch/Dinner:
Grain Bowls:
Start with a base of quinoa, brown rice, or
farro.
Top with roasted veggies, grilled chicken, or
tofu, and a drizzle of tahini or olive oil.
Sheet Pan Meal:
First, roast a mix of protein (salmon, chicken, or
chickpeas) and veggies (broccoli, sweet potatoes, zucchini) on a sheet
pan.
Allow to cool, then divide into food
containers.
Soup or Chili:
Cook a big batch of vegetable soup, lentil soup, or
chili.
Freeze single servings for speedy lunches or dinners.
Stir Fry:
Mix up a big batch of stir-fried veggies and protein
(shrimp, chicken, or tofu) with a little soy or teriyaki sauce.
Serve over brown rice or cauliflower rice.
Snacks:
Veggie Packs: Have pre-cut carrots,
cucumbers, and bell peppers with hummus or guacamole.
Energy Balls: Combine oats, nut butter, honey, and
mix-ins like dark chocolate or dried fruit, roll balls, and refrigerate.
Hard-Boiled Eggs: Make a batch of boiled eggs for
a high-protein snack.
Trail Mix: Nuts, seeds, and a small amount
of dried fruit together equal a portable snack.
Tips for Successful Meal Prep
Start Small: If a newcomer to meal prepping; consider
preparing just two or three meals.
Invest in Containers: Store properly-sized portions of
food for eating later with the use of reusable containers.
Mix and Match: An ingredient such as roasted veggies or
grilled chicken can be used in more than one meal.
Label and Date: Label and date prepped meals for
freshness knowledge.
Freeze Extras: Soup, stew, and casserole meals can be
frozen and used when needed.
With these suggestions-and-outstanding meal-prep tips,
healthy eating is made a lot more enjoyable!
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