Changing Habits

How do you change eating habits ?

Changing eating habits can only occur once you’ve analyzed your current eating habits. There are several elements to observe with regards to eating.

Quantity and healthy options:

Protein: Protein should not be larger than the palm of your hand or deck of cards in both size and thickness. Choose skinned chicken breast and turkey breast, lean beef, soya protein, tofu, egg white, fish, or cottage cheese.

Carbohydrates: Fill your plate two-thirds full of low-density carbs. Choose vegetables, salad greens, and mushrooms. Root vegetables (potatoes, turnips, parsnips, carrots) and starchy cheap jerseys vegetables like squash should be used sparingly. Avoid high-density carbohydrate foods like pasta, bread, buns, crackers, or rice are best avoided. For fruits choose strawberries, oranges, apples, or cantaloupe. Restrict sweet fruit varieties such as papaya, mango, and banana.

Fats: Choose two teaspoons of olive oil (or 6 olives), 2 teaspoons of slivered almonds, a small slice of avocado, or a large macadamia nut.

Eating a meal with a balance of carbohydrates, protein, and fat, you’ll not be subject to hunger pangs and cravings after just a few hours. Also your mental focus will stay clear, and your energy levels will be adequate. In the beginning it is perhaps a bit cumbersome to change your food intake pattern.

Besides keeping your nutrients balanced, it is crucial Cheap Ray Bans to your well-being that your body gets enough fluids. Keep in mind that 70% of your body is water. You excrete water through breathing, sweating, and through elimination of urine and feces.

It is also important to remember:
• Chew your food – don’t just wolf it down.
• Five small meals are better than 2 huge feeds.
• Eat your vegetables, they are good for you.
• Drink your water.
• There is nothing wrong with porridge (oats) for breakfast.

What would the ideal meal plan consist of?

Here is a sample meal plan for one day that follows the recommendations listed above:

Breakfast: 2/3 cup of rolled oats mixed with 1 cheap nfl jerseys small grated apple and 8 oz. (250 ml) of 1 % milk or soy milk. Add 1 scoop of protein powder and top with 2 teaspoons of slivered almonds. Coffee, tea, herb tea or water.

Lunch: 3 1/2 oz. (100 g) of roasted chicken breast (or sliced turkey breast roast), 2 cups of romaine lettuce and 1 sliced tomato with balsamic vinaigrette with 2 teaspoons of olive oil. 1/4 cantaloupe.

Afternoon snack: 4 oz. (125 ml) low fat yoghourt with a chopped up large macadamia nut and 1/2 cup of grapes.

Dinner: Stir-fry with 2 cups of bean sprouts, 4 green onions, 1 cup sliced mushrooms and 1/2 green or red pepper. Use 2 tsp. olive oil for stir-frying and add 4 oz. (110 g) of salmon pieces. Season with ginger and soy-sauce. Dessert: 1 mandarin orange.

Late night snack: 1/2 Cheap NFL Jerseys cup 1% or 2% cottage cheese and 1/2 orange cut into chunks, 4 slivered almonds sprinkled on top or 3 oz. wine and 1 oz. cheese.

This type of meal structure will help you avoid feeling deprived or on edge. You will feel more energetic, and very likely get rid of the mid-morning carbohydrate cravings or the mid-afternoon slump.

Even with a busy schedule good eating habits can be part of your day (and they should! You need the energy to get through the day). Fernsehen: One approach which is easy and certainly very economical is packing your lunch and bringing wholesale jerseys china it to work. But due to busy schedules and time constraints a high proportion of meals are consumed in restaurants.

This entry was posted by admin on Thursday, December 23rd, 2010 at 6:31 pm and is filed under Uncategorized . You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.