Making Healthy Eating a Habit – Part 3

The final part of our mini series on making healthy eating a habit.

Healthier Substitutions

One of the biggest challenges of healthy eating is finding substitutions for existing food in your diet. Here are some tips to make the transition easier.

Use Mustard instead of mayonnaise on your sandwich. You’ll get lots of flavour with much fewer calories and less fat

Select whole-wheat options over white. Be sure to read the label to ensure you’re getting whole grains, not just coloured white options. An even better option would be a sprouted grain like Ezekiel bread.

Start using lean ground beef, pork tenderloin or fish instead of high fat cuts of meat. Extra lean ground turkey makes a great substitution for ground beef in foods such as chilli.

Change your cooking methods. Bake, grill or broil your meals instead of frying. use non-stick sprays or better yet non-stick pans instead of oil.

Drink more water. Slowly reduce the amount of tea or coffee you drink and replace it with herbal tea or water. Aim for eight cups of pure water a day.

Don’t drink your calories. Eat a whole orange instead of drinking a glass of juice. Real food is usually more filling and more nutritious than juices, fruit drinks, fizzy drinks and other big calorie beverages.

Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll have the flavour but with fewer calories.

Switch cheeses. Go for Edam, Parmesan or extra strong cheeses so you use less to get the flavour.

Order steamed vegetables on the side instead of chips. Flavour them with lemon juice or herbs and spices instead of butter.

Snack on fruit and nuts instead of sugary treats. The fibre, protein and healthy fats in this combo will sustain you until your next meal and you won’t have the energy slump that comes after eating sugar. Be aware of portions when eating nuts though – calories add up quickly.

Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind sees that your eating a full plate of food.

For more information on the nutrition and diet plans we offer, contact me.


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