DAY 20: Easy Tips for Smart Eating
Instead of focusing on “dieting”, try focusing on eating with purpose. Dieting shouldn’t be about starving yourself. It should be about eating smarter, which requires a certain level of thinking and planning. If you are really looking for lasting results, you need to learn how to eat smarter – not just less.
Sadly, most people don’t eat with purpose. They decide what to eat based on what they want to taste or what’s convenient, without thinking if that choice is what their body needs.
Of course you can’t eat smart without some basic knowledge on what your body needs but you don’t need to know a lot to make a lot of great changes.
Here are some tips to eating smarter and getting results faster.
4 Tips For Smart Eating
#1 Keep Meals Simple
More ingredients means more calories. If you can keep your meals simple, choosing one protein, one vegetable or carbohydrate and one fat, you will reduce unnecessary additional calories. You also should have an idea of portion control for each item. Here is an easy size guide for each food group.
1. XL Veggies – Cupped Handful/Generous Portion: Enjoy a heaping portion of low-calorie carbs like green fibrous veggies.
2. L Protein – Palm/Big Portion: Get a healthy portion of protein like fish or chicken that would fill the entire palm of your hand.
3. M – Fist Carbs/Limited Portion: Limit your complex carbs, like oats, pasta, potato and rice to the size of your fist. High-Calorie Carbs (potato or rice)
4. S – Thumb Fat/Small Portion: FAT (like olive oil, nuts or cheese)
Once I have made my choices, I rely on cooking style, seasoning and free calorie items (like lemon juice, vinegar, lime juice and herbs) to give me the flavor I want to make the meal come to life instead of high calorie sauces and added ingredients.
PFIT TIP: Most low-calorie meals are around 300-400 calories for women and 400-600 calories for men, with a healthy balance of calories coming from each substrate.
PFIT TIP: Each meal should be a balance of protein, fats and carbs. The fats slow digestion so the food stays with your gut longer. This means you’ll stay fuller longer too. If you are avoiding fat, you can sabotage your diet very quickly because the fat is what gives you energy and helps you to stay full.
#2 Avoid Unnecessary Calories
Avoid high-calorie sauces, creams, dressings and condiments. Instead, learn to season and prepare food better. Cook meats slower and try not to over cook meat so stays tender, juicy and full of flavor. Many people rely on sauces to cover up over cooked tasteless meat. However, simple low-calories ingredients like lime juice, balsamic vinegar and meat rubs can add a ton of flavor with very little calories. It just requires a little more prep time, but it worth it! PLUS you can eat a LOT more food if you avoid the extra sauces and store bought marinades.
“Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.” Genesis 9:3
If you can stick to health whole foods God created and avoid processed foods, you will not only look better but you will feel better too!
#3 Forget the 4-Course Meal
If you grew up where you always had a meat, 2 sides, bread and dessert, chalk those times up to good memories. Believe me, it’s hard for me too. I feel like I’m not making a good meal unless I have a nice variety to serve. However, 90% of the time I only serve one meat and one vegetable despite what my southern living roots tell me. The fewer ingredients, the fewer the calories. The more simple my meal, the more slender my waistline. Simple eating, is smart eating – and in the end, I’m just as full!
#4 Weight & Measure
If you are trying to lose weight, you cannot rely on just trying to eat healthy food. You need to know how much of that healthy food you are eating, healthy or not. I know a lot of people who are overweight and talk about how healthy they eat. However, you can still eat too many calories even if they are healthy calories. 9 times out of 10, people who eat super healthy, but aren’t losing weight, are simply eating more calories than they think. Use measuring cups, spoons and food scales to help you manage portions and track calories.
Remember, there are repercussions for careless eating and there is huge positive benefits for eating smart. Don’t gamble when it comes to your health. Make smart investments for a healthier future.
Scripture of the Day:
Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything. Genesis 9:3
Mantra of the Day:
Disciplining my body,
Intentional with each bite,
Eating for fuel and
Tracking food for results.