Here are our favourite tips and tricks for healthy eating
Whether you're on your weight loss journey or can almost see the finish time, why not implement small, sustainable changes to your eating habits – without adding more time to your already full plate!
Here are some of our favourite practical tips:
- Meal planning - It doesn't have to be complicated or Instagram-worthy! Having a few staples on hand in your fridge or pantry makes it simple to decide what to make.
We love to have boiled eggs, roasted veggies and sweet potato, cooked quinoa or brown rice, toasted seeds, tuna and hummus on hard to put together a quick, nutritious bowl.
- Work your ingredients harder - It's like a capsule wardrobe – but for your pantry!
Challenge yourself to make multiple meals using the same ingredients. For example, use baked sweet potato as a base for endless toppings.
Serve omelettes with different fillings or sides (think steamed broccoli, hummus, stir-fried veggies or sourdough toast).
- Freeze for the future - Cook double or triple quantities of meals and bases which are easy to batch cook (think curries, soups, hot pots, chilli, dahl, sauces and lean mince).
This helps you out on nights when you're hungry – but you would rather do anything other than cook.
- Healthy snacks - Stock up on healthy, convenient snacks, like cut-up vegetables, fruit, yogurt or nuts. These require minimal preparation and can be easily portioned.
Take it a step further by making healthy snacks such as bliss balls and muesli slices and storing them for later. (Try our Tony Ferguson range of high protein snacks.)
- Mindful eating - Pay attention to what and how you eat. Mindful eating can help avoid mindless overeating.
We recommend no screens while eating, plus serving your food with care, sitting down to eat, eating in a relaxing environment (such as outside or with music playing) and taking the time to chew slowly and notice the flavours and textures.
- Nutrient-dense foods - Opt for foods that provide essential nutrients without excess calories.
This doesn't mean bland food! Quite the contrary, include plenty of vegetables, lean proteins, whole grains, and healthy fats (such as yummy avocados, olive oil, nuts and seeds) in your diet. Season with spices, lemon and olive oil!
- Limit empty calories - This is the opposite of choosing nutrient-dense foods. Empty calories include alcohol (often surprisingly full of sugar) and processed foods (which often contain added sugars, unhealthy fats and preservatives).
- Control portion sizes - Be mindful of portion sizes to avoid overeating. Using bowls or smaller plates can help create the illusion of a fuller plate.
After eating, wait a while – you may find you are not hungry for seconds after all.
- Include protein in every meal - It's such a simple way to stay full for longer – plus provide the body with resources necessary to build and repair muscle mass. Include sources like lean meats, fish, eggs, legumes, and dairy in your meals.
Eating a wholesome diet is not about perfection but making more consistent healthier choices. For guidance based on your personal needs and goals, talk to your TerryWhite Chemmart Pharmacist.