Making Healthy substitutions for your favorite ingredients
• Instead of butter, substitute equal parts unsweetened applesauce.
• Use a lower-calorie sugar substitute.
• Substitute low-fat or skim milk instead of whole or heavy cream.
• Instead of using only white flour, use half white and half whole-wheat flour.
• Instead of adding chocolate chips or candies, use dried fruit, like cranberries or cherries.
• Use extracts like vanilla, almond or other extracts to add flavor, instead of sugar or butter.
• Use vegetable oils or soft margarine instead of butter.
• Use whole-grain breads, rice and pasta instead of white.
• Bake, grill or steam vegetables instead of frying.
• Instead of whole milk or heavy cream, substitute low-fat or fat-free/skim milk.
• Compare labels on ingredients, choose products with lower amounts of sodium and added sugars.
• Instead of alcohol in mixed drinks, use club soda.
• Mix 100-percent juice with water or use freshly squeezed juice instead of adding sugar to mixed drinks.
• Instead of using heavy cream or whole milk in dairy-based drinks, use low-fat or skim milk.
• Use spices and fruit, like cinnamon, cloves and cranberries instead of using sugar to sweeten cider.
When you don’t get enough sleep, levels of a hormone known as leptin can decrease, and when these levels are low, you don’t feel as satisfied after eating. In addition, levels of another hormone, ghrelin, can increase when you have too little sleep, and this increase can also enhance your appetite. The result: Low leptin plus high ghrelin equals constant unsatisfied hunger. Definitely not the place you want to be when you’re hopping around to all those holiday parties.
A balanced diet includes three meals that together account for the recommended daily servings from each group every day. By ensuring that half the foods consumed in a day are fruits and vegetables and the other half are made up of grains and protein with a small amount of low-fat dairy, individuals can ensure a diet that is balanced and healthy under the U.S Department of Agriculture's guidelines for the American diet. Oils and fats are used sparingly under these guidelines.Learn more about Nutritional Amounts & Limits>>
Breakfast may include yogurt, oatmeal, scrambled egg whites, toast and fruit. Lunch and dinner can include turkey sandwiches, grilled fish, salad, chicken salad, vegetarian tacos, tuna wraps, whole-grain vegetarian pasta, grilled cheese sandwiches and rice salads.
Snacks and desserts can include popcorn, fruit and nuts and, every once in a while, even a small square of chocolate. A healthy 1,200-calorie meal plan minimizes the use of salt and includes 32 ounces of water per day. Using a cooking spray rather than butter or oil helps keep the calorie count down. When restricting calories, it's important to make sure the day's food intake contains adequate vitamins and other nutrients. Learn more about calories in food here.
The Key to Staying on Track with Healthy Eating is Preparation and Planning
We all have busy lives and none of us want to finish our working day and then have to prep and cook a whole healthy meal. However, if you are trying to lose weight or just improve your health, then having a healthy diet the majority of the time is important, so having healthy food and snacks with you at all times is imperative!
Once a week, I recommend on a Sunday, spend a couple of hours preparing and cooking some things for the week ahead that you can also take with you, that will provide you quick, healthy meals with lots of snacks. Don't Forget To Have Plenty of Storage Containers!
Here are 18 Make-Ahead Meals And Snacks To Eat Healthy Without Even Trying!