Eat SMART

sucres

admin

Eating healthy doesn’t have to mean dieting or giving up all the foods you love. Learn how to ditch the junk, give your body the nutrient-dense fuel it needs, and love every minute of it!

1.GO VEGETARIAN WITHOUT GOING HUNGRY
Eating vegetarian can help you eat less total fat, saturated fats and trans fat. With a little effort, you can stay nourished while limiting or eliminating animal products.

  • Eat vegetables, legumes and whole grains with protein and amino acids to replace animal sources.
  • For an iron- clad veggie-based diet, add dried beans, spinach and dried fruits to our plate.
  • Look for foods rich in Vitamins B-12, D, Calcium and Zinc to round out you diet.

2.HEALTHY EATING STARTS AT HOME
Cooking more meals home gives everyone in the family an opportunity to build better eating habits,

  • Sit down and eat as a family to help ensure healthy and balanced meals
  • Build your cooking skills so you can control the amount of ingredients you use.<.li>
  • Keep your kitchen stocked with fruits, vegetables, lean protein and whole grains to add true nourishment to your life.

3.BUILD BETTER PLATE
Eating healthy starts with putting the right foods on your plate, in the right amounts.an easy way to have more energy is to make smart food choices.

  • Include fruits and veggies, whole grains, sprouts, nuts, seeds, lean protein, low fat dairy products and healthy fats.
  • Limit sweets, fatty or processed meats, solid fats like butter and salty and high processed foods.
  • Avoid hydrogenated oils.

4.TAKE CONTROL OF YOUR PORTIONS
A portion is how much we choose to eat. Portions are 100% under our control and learning how to eat smart portions is a big part of eating healthier.

  • Read nutrition labels carefully to compare serving size, calories, sodium levels, preservatives, MSG and added sugars.
  • Eat reasonable portions, even when you are served more than you need.
  • Prepare and eat more meals at home.so you can control ingredients and portion size.

5.MAKE SMARTER SUBSTITUTIONS
If you find yourself craving something unhealthy, find a healthier way to eat it. Making little changes in how you eat can make a big difference in the long run.

  • For recipes, try substitutions that wont compromise texture of flavor, like replacing a cup of mayonnaise with a cup a coconut or cashew based cream.
  • Look for snacks that are bakes instead of fried and lower in sodium.
  • When eating out, go for grilled options instead of fried and look for ways to add color, like switching out fries for apples or a side salad.

6.FATS AREN’T ALL BAD
Your body needs fats, but some are better than others. Replace bad fats with healthier ones to keep our body nourished.

  • Healthier fats come from nuts, coconuts, seeds and avocadoes.
  • Bad fats are solid or saturated fats, and they come from animal sources like meat and dairy
  • Fats you should avoid are trans fats and partially hydrogenated oils, found in processed and packaged foods.