Tyra's personal nutritionist weighs in!
So, you've started a Food Diary and starting to notice what kind of food you eat and when you eat it. Ready for the next step? It's simpler than you think. Just look down at that plate and prepare it for its makeover. That's right - makeovers aren't just for you. It's time to makeover that meal into a dish full of tasty treats that are allover better for you.
Heather Bauer stopped by again to explain what a meal makeover is, and how it can be done. Read on to find her step-by-step instructions toward a healthier you.
To make over a meal you don't have to count calories, just use the strategies below to clean up your current choices. You can continue to live your life and continue your regular routine. It's all about making healthier choices in those situations.
Watch Those Fats
Go ahead and indulge a little -- just watch how much you indulge. Try to limit your fats to one per meal. Keep an eye out for avocado, nuts, marinated veggies, and olive oil -- items that might seem like a healthy choice, and are... just in moderation. Also, if you can, skip the cheese and see how many calories you save.
Condiments are Foods Too!
Those leafy greens make a healthy meal, 'til you pour the dressing on it. It's so easy to forget that all those extra sauces and dressings pile on the calories. There are tons of hidden sugars in condiments that put your calorie intake over the top. A great alternative is to get them on the side, and dip each bite into your cup. You'll get the right amount every time.
Be Carb Selective
Carbs can be your friend if you let 'em. When you begin your meals for the day, try to save carbs for the end of the day, when your body will need them most. Plus, pick healthy carbs like wheat vs. white bread, brown vs. white rice, and wheat pasta vs. white pasta. If you're eating a sandwich, stick to non-carb sides: leave the potato and fries in the kitchen. Also, steer clear or rice, thickened sauces, corn, beans, and peas when you indulge on a sandwich or other bready meal.
Make Substitutions
Some of us are on autopilot to ask for that Pepsi or Diet Coke with dinner. Save the calories for your plate, though, don't drink them. Try water with lemon... and while you're swapping, try getting a plate of fruit instead of cookies or fries with your meal.
Live Your Life
You can still eat out at your favorite restaurants, and eat what you eat already- just be mindful of when and how much. As a last rule of thumb, go to portion control. Try a ¾ rule... leave a quarter of your food and imagine the calories on that plate that you're leaving for later.
Heather Bauer RD, CDN
Founder of Nu-train
nu-train.com
