Best Eating Tips to Maintaining A Healthy Weight!
Looking to drop a bad health habit and adopt a good one instead? Here are the best eating tips to maintaining a healthy weight. What you grab from the fridge when your stomach growls can weigh heavily on your frame. Here are solutions to weight loss and tips to replacing eating our favorite comfort foods with specific healthy selections:
Chips and Dip
Bad – Crunching your way through a big bag of potato chips, corn chips, or cheese doodles will make your calorie, fat, and sodium intake skyrocket. Onion or ranch dip adds calories, saturated fat, and sodium.
Good – Chips and Salsa or Yogurt Dip – Try one ounce snack packs of tortilla, multigrain, or baked, reduced-fat potato chips, or measure out one serving in a small bowl, and scoop up salsa (loaded with fiber and vitamin C) or yogurt-based dip (provides calcium and protein).
Bad – Who doesn’t love a big bowl of ice cream? The bad news is that it’s high in saturated fat, sugar, and calories. Weight will pile on quickly by eating ice cream often.
Good – Frozen Fruit Bars, Low Fat Ice Cream, or Frozen Yogurt – Try these lower-fat, less sweet options, or try completely sugar-free popsicles and fudge bars. Or stir blueberries or raspberries into fat-free yogurt and freeze it. If you must have the real thing, go out for a single scoop of ice cream and then take a 30-minute walk.
Peanut Butter and Jelly
Bad – Talk about a comfort food. Peanut butter and jelly takes us straight back to childhood. Peanut butter has fiber, protein, B vitamins, and monounsaturated fats, but it’s high in calories. Store brands have added sugar and salt. Traditional white bread has little nutritional value, and jelly is 100% sugar.
Good – Whole Wheat Bread and Fresh-Ground Peanut Butter – Trying just 2 tablespoons of no-salt-added pure peanut or almond butter on whole-grain bread. Sweeten with sliced bananas or 1 tablespoon of pure fruit spread, or spread peanut butter on apple slices. Solutions to weight loss start with natural ingredients and exclude salt.
Leftover Birthday Cake
Bad – Extra cake in the fridge just begs to be eaten; store-bought cakes, in particular, are high in sugar, saturated fat, and trans fat.
Good – Homemade Angel Food or Sponge Cake Topped with Fruit or Sugar-Free Frozen Whipped Topping – Or share a single decadent piece of your favorite cake at a restaurant – with no leftovers to tempt you!
Soda Pop or Flavored Drink Mixes
Bad – These beverages, basically sugar water, have zero nutritional value.
Good – Juice Spritzers – Mix ¾ cup of 100% grape, orange, or cranberry blend juice with ice and a splash of less sweet ginger ale or sugar-free lemon-lime soda. Or try seltzer water or diet tonic water with a wedge of lemon. A key to maintaining a healthy weight is drinking plain water and, depending on body weight, up to 64 ounces per day.
Bologna and Cheese
Bad – This old-fashioned snack, typically served on white bread, is high in saturated fat and sodium. Bologna and other processed deli meats also contain preservatives and other agents linked to increased risks of heart disease, diabetes, and cancer.
Good – Fresh, Low-Fat Turkey, Chicken, Beef, or Water-Packed Tuna Sandwich – Top with reduced –fat cheese and place on whole-grain, rye, pumpernickel, light or thin-sliced bread. Add lettuce, spinach leaves, alfalfa sprouts, or thinly sliced apples or carrots for extra vitamins, nutrients, and fiber.
Bad – Slathering sandwiches with ranch-style dressing, ketchup, mayo, or butter only adds unwanted fat and/or sugar. The sweetness in ketchup comes in the form of unsavory high-fructose corn syrup.
Good – Mustard, Hummus, or Low-Fat Spreads – No need to settle for a dry sandwich – mustard, humus, low-fat mayo or cream cheese, or apricot chutney will add flavor and moisture. Love ketchup? Try additive-free organic ketchup with no high-fructose corn syrup.
Maintaining a healthy weight has to do with the choices that we make multiples times every day. Roughly 12 million Americans are considered to be obese and the numbers are growing. Solutions to weight loss are many and now even involve weight loss surgery, which is drastic in nature. Start by making good choices of natural healthy products and drinking water.