10 FIT TIPS FOR HEALTY EATING

   

1.Kick Start Your Day by Always Eating Breakfast! It  will raise your metabolism for the rest of the day, help regulate your  blood sugar and reduce food cravings. Start the day with a honey and  lemon water to cleanse stomach.

2.Eat Good Fats! Such as olive oil, nuts, avocado with every meal.

3.Eat Little And Often! Eating every 2 – 3 hours  regulates your blood sugar, appetite and mood. 5-6 smaller meals a day  means you are less likely to crave and gorge on high calorie foods later  in the day.

4.It’s All About Balance! Eat sensibly for 6 days of  the week. Then plan and enjoy a moderate blow out day as a reward, no  food is out of bounds, eat and drink what you like. This will help you  stay both focused and motivated.

5.Water! Fat cannot be utilised by the body unless you are hydrated.  

Aim to drink at least 2 liters of water a day, flavoring with squash.

Drink two glasses of water before meals.

If you are feeling thirsty you are already dehydrated.

Take a small bottle of water with you wherever you go.

6.Eat Slowly And Enjoy Food! After you have finished  eating it still takes about 20mins for your stomach to register its  level of satisfaction. Try and chew your food 20 times before  swallowing, because elements in your saliva aid the digestive process.

7.Eat Good Quality Foods! Avoid hydrogenated fats or  trans fats. Marks & Spencer and Sainsbury’s have eliminated them  from their food ranges. Eat Organic when possible and avoid poor quality  fast food or ready meals; they are often full of fat, salt and sugar.

8.Fresh Fruit and Veg! Eat 5 fruit or vegetable  portions a day; most are low in calorie and fat options. They are packed  with good vitamins and minerals. With your evening meal have 1/3 plate  lean protein, and the rest fill with a variety of vegetables.

9.Eating Out! Choose the protein part of your meal  first, for example fish or chicken, steak. Then swap the high sugar/fat  carbs such as chips, potatoes, creamed pasta for extra vegetables. Avoid  eating the bread basket and share a dessert.

10.Alcohol! It’s high in calories and low in  nourishment. Stimulates your appetite, is burned off before fat and  reduces your metabolism for the next 24 hours. Choose lower calorie  options such as wine (75-100cals 115m glass) or spirits (34-70cals  25ml). Drink in moderation.