Many people often skip breakfast. Some skip it because they are too rushed in the morning and have little time to prepare it. Some skip it as a measure to control weight. Studies show that people who eat breakfast regularly are more likely to control their weight than those who skip it. Breakfast kicks starts your metabolism and keeps blood sugar levels stable and stops you bingeing more at night. An ideal breakfast is porridge oats, skimmed milk with blueberries and flaked almonds as a healthy way to start your day.
2. Fill the plate with colourful vegetables.
There are many more vegetables to try than jut lettuce and tomatoes! Bright-coloured and dark green leafy veg are especially loaded with vitamins and antioxidants. There are also high in fibre, which makes them very filling. In addition, the are low in calories – good to help trim the waisteline! When you fill up your stomach with veggies, you will be less likely to feel the urge to binge on other high-fat or processed foods.
3. Snack on Fruits – fresh or dried.
When you feel like snacking, grab a piece of fruit instead of chips or cookies. Like vegetables, fruits are high in antioxidants and fibre and low in calories. You can also use low fat yoghurt or hummus as a dip, this way you will be getting some calcium and well as protein – which helps keeps you fuller for longer. Don’t forget about dried fruits too, as mixing them with whole-wheat breakfast cereal and nuts makes a nutritious snack.
4. Look for alternatives to processed meat.
Instead of always packing sodium-loaded processed ham into sandwiches, try using leftover high quality protein from the night before. Protein alternatives which are fresh are usually nitrate free, low in saturated fat and more heart health friendly.
5. Choose whole grains
The 2005 dietary guidelines for Americans recommend eating at least 3 servings of whole grains every day. Not only are they high in fibre, whole grains also contain an array of antioxidants not found in fruit and vegetables. The easiest way to increase whole grain intake is to replace some of your refined-grain products. For instance, use whole-grain bread instead of white when making sandwichs. Use brown rice, brown pasta and add barley in your vegetable soups or stews.