Eat This

I have been absent on this blog.  I write for Mississippi Valley Heath News Online and have completed an 8 week series of blogs on weight loss.  Here is the final installment:

Now that I’m done with the series, I can write for fitlifespot more regularly!  I’ll start by encouraging you to eat.  Diets often focus on what you can no longer eat.  You cut out potato chips, French fries, ice cream, cookies, and chocolate.  But what if you take a positive approach to healthy eating and focus on what you can eat?

Eat This:

  • 3 fruits/day

Include a variety:  citrus fruits, berries, melons.  Aim for a variety of colors.

  • 4 servings of vegetables/day (1/2 cup cooked or 1 cup raw is a serving)

Include a variety:  dark leafy greens like spinach, cruciferous vegetables like broccoli and cauliflower, bright orange vegetables like carrots.

  • ½ cup of beans/day

Black beans, pinto beans, chick peas, lentils…mmmmm.

  • 3-4 ounces of whole grains/day

Oatmeal, whole wheat bread, brown rice, and weird sounding stuff like quinoa.

  • 1 small handful of nuts/day

Almonds, walnuts, and pistachios are great choices.

  • 4-5 ounces Lean protein

Soy protein, eggs, fish, chicken, turkey, lean beef or pork.  Aim for 8 oz. of fish weekly if you like fish.

  • 1-2 servings of monounsaturated fats

Olive or peanut oil for example (1 teaspoon is a serving).

I think you’ll feel pretty full at the end of the day if you try to get these healthy foods in.  Instead of just cutting your portion of meat and potato in half, add colorful fruits and vegetables to your plate.  Spread these healthy foods out over the course of the day and you may find that you are no longer focused on what you can’t eat…you’re too busy munching on what you can eat.

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