Healthy eating is about eating smart. Just say NO to processed foods!
Good Food, Bad Food
Best fruit for weight loss—High-carbohydrate fruits. Banana, plum, pear, kiwifruit, pineapple, mango, grape, and fig should be eaten for breakfast. These fruits give the required energy to jump start digestion and provide the required sugar content after the night’s fasting.—Low-carbohydrate fruits. Watermelon, peach, nectarine, cantaloupe, apple, and papaya come under this category. These nutritious fruits have high water content and control the body temperature and help expel bad cholesterol from the body. They provide the necessary energy for the cardiovascular and nervous systems to function optimally. The low-carbohydrate fruits like these do not tax the body with excess sugar content; instead, diets rich in these fruits aid burning excess fat and losing weight.—Citrus fruits and berries. Diets rich in citrus fruits provide minimal carbohydrates. These fruits include raspberries, blackberries, cranberries, and to some extent strawberries and blue berries. A small amount of lime, lemon, or sweet lime can also be included. These fruits help promote bowel movement and thereby detoxification. They eliminate toxins or undigested matter from the body. Citrus fruits and berries cleanse the blood and reinforce cardiovascular system. This promotes heart health as well. These fruits aid in removing bad cholesterol and improving digestion and appetite, thereby leading to healthy weight loss.—Watery fruits. Fruits—such as watermelon, cantaloupe, musk melon, and honey dew melon—all have plenty of water in them with an amount of carbohydrates. They provide excellent hydration for digestion and low amount of carbohydrates for instant energy to the body. These watery fruits provide the required water content for effective digestion and excretion of toxins, thereby aiding detoxification and healthy weight loss.
Eating fruits and veggies are also a perfect snack time option. An apple a day, cliché as it might be, I went to a health food store and bought Pacific Rose and Granny Smith apples by the bagful. I’d have at least one a day.
Don’t “Do Lunch” Every Day
It’s a typical social activity to meet friends for lunch, dinner, coffee, or dessert. Not only can this expand your waistline from the heavy portions most restaurants give out these days. Bring lunch with you and eat it on break.
Large quantities of caffeine are not good for anyone and even if these drinks are fortified with some vitamins this does not classify them as a health food. College students who skip meals in favor of energy drinks and pots of coffee need to focus on fueling with lean meats, vegetables, fresh fruit, and milk or light yogurt.
Be the “Designated Driver”
Eating late at night while studying or partying is a major temptation, but you should do your best to consume all or most of your calories before 7:00 pm.
Get an “A” in Fitness
An article about eating healthy wouldn’t be complete without nutrition’s partner-in-crime: exercise. Colleges often offer physical education classes, which make it easier to stay fit.
Channel Your Inner Julia Child
Whether you are still living in the dorms or are living on your own in your first apartment, visiting a local grocery store is a much cheaper and healthier option than eating out for all your meals.
Your shopping list should include these healthy suggestions: fresh seasonal fruits and vegetables, whole grain breads, lean meats, eggs, frozen and canned vegetables, store brand whole-grain cereals and low-fat dairy products.
Even when you are out with friends at the mall, you can stay balanced with your choices at fast food restaurants.
“Most places like McDonald’s, Burger King, and Wendy’s offer a grilled chicken sandwich,” Lara says. “I’d recommend ordering it without mayo and substitute mustard in place of it.” Other options include a green salad with grilled chicken and low-fat dressing or fresh fruit like sliced applies. Even a hamburger is better than sauce-heavy Big Macs or Quarter Pounders.
When in doubt, ask
Creating a personalized nutrition and fitness plan can take time and work, so if you have questions, your endocrinologist should be able to recommend a nutritionist you can speak to. Your doctor or your university health center probably has a nutritionist on staff, so make an appointment if you run into stumbling blocks, or if you’re seeing your blood sugar average or your weight starting to climb.
10 things to check on the nutrition label.
1. First thing to check should be the serving size. A lot of people go straight to calories but that’s not any good if your serving is a teaspoon.
2. Now that you know how big the portion is, check if the calories are relevant.
3. If you’re on a diet, this is what you’re targeting. Check how much fat you’re putting into your body. Anything more than 5 should be avoided if you’re looking to lose weight.
4. Trans fat are the enemy of any body, diet or not. These fats do not get burned off. They stay stored and accumulate, eventually blocking your arteries. You can find many food items with 0 grams but you’ll occasionally have to settle to 0.1 or 0.2. Anything higher than that should be left on the shelf.
5. Sodium is your salt intake. Salt will retain your water instead of letting it flush out of your system. The lower the number, the better.
6. Carbs are the first to burn up. If you’re looking to trim down, you’ll want to keep that number low so you can target burning your fat.
7. Fiber is good to flush your system but it’s easy to overdo your intake since it’s found in so many different foods. Don’t put all your fiber in the same meal.
8. Any diet knows that sugar doesn’t help losing weight. Keep that number low.
9. Protein is the second thing to be burned up. However, it’s important to keep protein coming into your body with every meal. Just don’t overdue your daily value.
10. It’s good to keep an eye on how much calories are considered in calculating the daily values. Someone on a diet will obviously not be consuming 2000 calories so keep a calculator close to do the math depending on your calorie intake on your personal diet.
Really good information to know!
Recipes, exercise, tips, motivation ?? You can answer this and let me know :)