Healthy eating is one of the best things you can do to prevent and control health problems such as heart disease, high blood pressure, type 2 diabetes, and some types of cancer.
Fish is a low-fat high-quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Dark, leafy greens (e.g. Kale & Spinach) are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber into the diet.
Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress
Nutrient-rich, high-fiber fruits that may play a role in reducing inflammation and chronic diseases. Eating avocado may reduce your risk of heart disease, diabetes, and certain types of cancer
Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus. They’re also loaded with high-quality protein. Eating eggs could increase “good” HDL cholesterol in some people
An excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut. Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes
Broccoli, Brussel sprouts, cauliflower, cabbage are potent disease fighters. They are also high in vitamin C, fiber, calcium, and folate.
SET YOURSELF UP FOR SUCCESS – PLAN AHEAD
As the saying goes, “You either fail to plan, or you plan to fail.” There’s no more powerful habit to ensure your success than to meal prep. Cooking a large tray of your proteins (e.g.: chicken breast, roast beef, etc.) and a large pot of your carbs (rice, potato, etc.) 2-3 times a week will allow you to prepare a few days’ meals in advance. It makes planning for the days ahead so much easier. Then you will be able to “grab and go” your actual meals of your diet plan!
COMMON MISTAKES MADE AND HOW TO FIX THEM
Mistake - Eating without measuring or weighing
Fix - Measure or weigh your food always!
Mistake - Losing track of time and in an effort to still eat a “healthy” meal, then replacing your real foods with something more “convenient”
Fix - Just because something is “healthy” and “convenient’, like a protein bar or meal replacement shake, it doesn’t mean you should eat it. A structured meal plan still allows you to eat things that are fast and easy, but it is still important to get 85-90% of your food from whole food items. You will feel better and more satisfied if you stick with high volume food options like vegetables, fruit, and lean meats.
Mistake - Not eating all of your meals because you feel like you didn't "earn" it.
Fix - Structured dieting helps us control as many factors as possible in order to see what is working and what may need some adjustment. Consistency is execution of your plan is so important for ultimate success.
Mistake – Not eating all of your meals simply because didn’t feel like eating that many meals.
Fix - Remember that each meal has a purpose. Plan your day to make sure all of your meals fit and your preparation will be rewarded with more progress
Mistake - Obsessing over day-to-day weight fluctuations
Fix - you may experience unexplained daily weight fluctuations. Many factors can impact the number on the scale but not have anything to do with your fat loss progress.
Here are some common reasons that may explain a surprise weight change:
After a “cheat” meal, you can experience inflammation and subsequent water retention.
You haven’t had your regular bowel movement.