Tips and Tricks

Hello and Hi there...

For the last post, we get to know more about our food and what we consume, right?
But today post is all about the tips and trick on how to maintain eating a healthy meal...

1. Drink plenty of water or other calorie-free beverages.

When order drinks, ask for plain water, order fat-free or low-fat milk, unsweetened tea or other drinks without added sugars and calories. People sometimes confuse thirst with hunger, so you end up eating extra calories when an ice-cold glass of water is really what you need.

"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

2. Switch-Up

When order food, ask for whole-wheat bread for sandwiches or even steamed, grilled, or broiled dishes instead of those that are fried. Other than that other foods that do not have cream or gravies, these are the stuff that packed a lot of bad fats and calories. And moreover, try switch heavy sweet dessert with fruit which packed with minerals and fiber.

3. Resign from the "clean your plate club"

When you've eaten enough and already feeling full, leave the rest, don’t stuff yourself what you cannot consume anymore.

4. Those snacks

On long journeys or shopping trips, pack some fresh fruit, vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

5. Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit.

6. Calcium for strong bones

Calcium is nutrients that body needs to stay strong and healthy.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old.

Good sources of calcium include:

• Dairy
• Vegetables and greens
• Beans

7. No to sugar and salt

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. 

• Here are some tips:
• Avoid sugary drinks
• Sweeten foods yourself
• Eat naturally sweet food
• How sugar is hidden on food labels

Salt

Most of us consume too much salt in our diets. Eating too much salt causes high blood pressure. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

Avoid processed or pre-packaged foods.

8. Always order a “small" or "medium" portion dishes.

Consider whether you're really hungry. Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably. Don’t stuff yourself. Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Veggies anyone?

Start your meals with a salad packed with veggies, to help control and curb your hunger, plus the fiber in the veggies will make your stomach feeling full sooner.