An ideal everyone should work towards daily.

It has been said that a leopard never changes its spots, I said thank goodness we are not leopards and we can change our non-healthy, toxic eating habits on any given day.  Remember this time we are not going on a diet, we are embarking on a lifestyle change.

A lifetime commitment

The World Health Organisation gives us 5 recommendations of healthy eating:

  1. Aim for an energy balance and a healthy bodyweight. Remember, a healthy bodyweight is not a London fashion model’s weight. It is your Body Mass Index. *To be discussed in a follow up blog.
  2. Limit our energy consumption from total fats. We should also aim for more unsaturated fats and less saturated fats.
  3. Increase our consumption of fruits, vegetables, legumes, whole grains and nuts.
  4. Consume as little sugar as possible.
  5. Make sure the salt we consume is iodized while limiting its consumption as well.

Think you are up for thee challenge?  Let’s take a look at what you can expect.

FAQs on starting a healthy eating lifestyle

Q: Why is it so hard to maintain a healthy eating lifestyle?

A: You are being too hard on yourself!  Remember Rome? Exactly!  The first 2 days are going to be fun, then day 3 is the hardest.  That is why you must give yourself 5 days, note it down that day 1-2:  Fun, day 3: Hardest, I need to remember why I started, day 4: I made it out of 3! And day 5: Let the games begin.

It takes 21 days to develop a new habit, so take it in 4 groups of 5 days each and 6 days in the last group.

Q: I am always tempted by what those around me are eating

A: Starting a lifestyle change alone is never easy.  Try and get yourself an accountability partner.  You can have your meals at the same time.  If you are at work, go and eat by yourselves until your 21 days are accomplished then you will be able to resist temptation.

If you are living with your family, it would be a good idea to introduce the change for the entire family, little by little until the weekly menu looks balanced and still enjoyable for everybody.

If a supermarket? Make it a point to refrain from walking down the sweets isle!  If you have to cover your eyes momentarily, do it!  You will thank yourself later.

Q: Why is healthy food is expensive?

A: That is a myth we convince ourselves of so that we can continue with our no-health ways.  The size of 1 large pizza is equivalent to 3 packs of chicken breasts, with some change!

Q: Why am I still hungry after eating a healthy meal?

A: There is a step you are missing.  Remember with a healthy eating lifestyle the time we eat and the number of times we eat daily are important.

According to a study done at Tel Aviv University in their Obesity journal, a big breakfast is better for losing weight, lowering the risk of heart disease, high cholesterol and diabetes.  Let’s take a look at the guide below showing when to and what to eat.

A simple guide to a Healthy Eating Lifestyle

Your plate should always contain balanced portions of a Protein, a Vegetable and a Complex Carbohydrate.

Lean Protein Vegetables Whole Grains/Carbs
Lean Meats

  • Chicken Breast
  • Turkey
  • Lean Beef
  • Pork Tenderloin
  •  Deli Sandwich meat

 

Seafood

  • Salmon
  • Tuna
  • Prawn/Crab/Lobster

 

Dairy

  • Cottage cheese
  • Greek yoghurt
  • Eggs/ egg whites
  •  Mozzarella cheese
  • Veggie burger
  • Salad greens
  • Spinach
  • Frozen/ fresh veggies
  • Sweet potatoes
  • Asparagus
  • Broccoli
  • Green beans
  • Butternut squash
  • Bell peppers
  • Whole wheat/ grain breads
  • Brown rice
  • Old fashioned oatmeal
  • Beans
  • Lentils
  • Quinoa
  • The above is a guideline, there are many similar foods that you can explore!

When to eat

  1. Eat within 30minutes of waking up and within 30minutes after a workout
  2. Eat every 2-3 hours

Breakfast-Snack-Lunch-Snack-Dinner-Snack (optional)

  1. Eat lean protein in every meal and snack.