ADD to your Diet Instead of Taking Foods AWAY from Yourself!
ADDING nutritious foods to your diet instead of focusing on ELIMINATING types of food from your diet, can be an absolute game changer!
Not only does it give us a positive (adding in) way to look at our diet, it allows us to eat ALL foods still and that way we are less likely to restrict, restrict, restrict, then binge on that favorite food we’ve so desperately missed!
And a bonus; when you are filling up on nutritous foods you might find that eventually you are eating a little less of the high-sugar, highly-processed foods. When this becomes the norm, you might notice that you have more energy and you FEEL better!
So, what should you be adding into your diet?
– Fiber
– Fruits / Veggies
– Protein
FIBER
Fiber helps regulate the body’s use of sugars, helps to keep hunger and blood sugar in check
Try these High Fiber Foods:
- Beans & Lentils
- Broccoli
- Berries
- Avocado
- Popcorn
- Whole grains
- Apples
- Dried Fruit
- Potatoes
- Nuts
FRUITS & VEGETABLES
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
How to Add more Fruits & Veggies:
- Breakfast hash (sauté sweet potatoes and any other veggies you have! Broccoli, zucchini…) add eggs and ENJOY
- Add spinach or Kale to smoothies
- Eat side salads and/or side of baked veggies for sides
- Add veggies to pasta (I LOVE broccoli and mushrooms with pasta, olive oil and salt!)
- Snack on fruit
- Snack on Veggies & hummus
- Stir Fry, veggie soup, chili
- Do a mix of cauliflower rice WITH regular rice
PROTEIN
Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids.
You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth & development in children, teens, and pregnant women. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.
Good Protein Sources:
- Lean Beef
- Chicken
- Fish
- Eggs
- Cottage Cheese
- Lentils
- Quinoa
- Buckwheat
- Hempseed
- Soybeans
- Peanut Butter with whole wheat bread (peanut butter alone isn’t a complete protein)
- PASTA! – semolina pasta has 7g per cup! BUt, it’s not a complete protein, so try adding broccoli or other veggies to make it a complete protein
- Humus and Pita Bread (makes it complete)
Are you ready to start adding some of these nutritious foods into your diet?!
And don’t forget, everyday you can take small steps to become a Stronger You!