How to start eating healthy?
I am going to be in my schools’ athletic program and it is tough. I want to eat right so the workouts can benefit me. I am very picky. The only fruit I like is cantaloupe. I rarely eat vegetable but I like them. I like whole wheat bread and healthy breads and what not. So what are some tips or meals for eating healthy? I have poor eating habits and I love fried things (I want to stop eating them by the way)
1. Switch to Water. I drank huge amounts of soda daily for more than 15 years. Then I started Strength Training and switched to water:
It’s healthier
It’s cheaper
Quit the soda & drink water. Take a bottle wherever you go.
2. Consume Tap Water. Check the price of water on your tap water bill. Now check the price of bottled water. Quit a difference, isn’t it? So why are you buying bottled water?
Cleaner? Not necessarily.
Better taste? No, simply a matter of Adaptation.
Bottled water companies get their supply from the same source you do: municipal water systems. It’s like selling ice to Eskimos. If you don’t trust the quality of tap water, filter it yourself. I use a Brita Pitcher. One $7 filter cleans 40 gallons water.
3. Eat Eggs. I always have eggs at breakfast:
Full of vitamins
High in proteins
Low in price
Don’t believe the Eggs & Cholesterol myth. Dietary cholesterol is not bound to blood cholesterol. Want to make it cheaper? Buy a chicken.
4. Eat Fatty Meats. Fatty meats are cheaper & more tasty than lean meats. You think it’s not healthy? Check the Fat Myths:
Fat doesn’t make you fat, excess calories do
You need a balanced intake of fats: omega 3, 6 & 9
I’m on the Anabolic Diet, I buy beef chuck instead of sirloin.
5. Get Whey. The cheapest source of protein. 70$ for a 10lbs bag lasting 4 months. Nothing beats that. Use whey in your Post Workout Shake to help recovery.
6. Tuna Cans. Canned tuna is cheap & contains as much protein as meat. Alternate tuna with eggs, meat & whey. You’ll easily get to your daily amount of protein.
7. Buy Frozen Veggies. I mostly buy frozen veggies:
Take less time to prepare
You don’t waste money if not eaten in time
Can be bought in bulk for discounts & stored in your freezer
If you can afford fresh veggies, then do it. I go frozen.
8. Use a Multivitamin. Pesticides lower the vitamin levels of your fruits & veggies. Two solutions:
Buy organic food. Expensive.
Use a multivitamin. $10 a month.
Choose what fits your wallet best. I take the multivitamin.
9. Fish Oil. Omega-3 is found in fish oil. Benefits of omega-3 consumption include:
Lowered cholesterol levels
Decreased body fat
Reduced inflammation
You need to eat fatty fish 3 times a week to get these benefits. Time consuming & expensive, I know. Try Carlson‘s Liquid Fish Oil with Lemon flavor. One teaspoon daily. You’ll be ok.
You have to be open to trying new things.
I never in a million years though I would eat salmon, and now I am having it all the time.
Try greek yogurt (packed with protein)
Have almond milk in place of normal milk.
Have oatmeal, egg whites, and lots of food with protein/carbs
Good luck!
oh and water is critical!
References :
Try doing little things and setting smaller goals that will build up to you eating healthier. Make a goal of drinking one more cup of water a day and one less cup/bottle/can of soda each day. Make a conscious effort to eat more vegetables. Try making a smoothie of cantaloupe and other fruits to see which fruits you may like (there are a LOT of them out there).
Eat 5 times a day, 3 meals and 2 snacks, take a day and count your calories to see what your intake is. People are advised to not eat more than 2000 calories a day. It may not seem like a lot, but when you find things that are made of whole grains and fiber, you’ll stay fuller longer without having to consume so many calories (i.e: oatmeal, grits, etc). BUT please don’t become one of those people who freak out because they ate horribly one day, but have done well for a couple of weeks.
The thing about eating healthy isn’t about telling yourself what you can and can’t eat. You have to learn portion control. A majority of your plate should be composed of VEGETABLES not meat. If you want fried chicken, GO AHEAD! Have fried chicken, BUT make sure to NOT over eat (or to have fried stuff all the time).
Most importantly, remember to eat until you don’t feel hungry NOT until you’re full, they are two COMPLETELY different things.
Sorry for the long post, but I’m active now and all this stuff is bashed into my head on an everyday basis lol. Hope this helped!
References :
myself
1. Switch to Water. I drank huge amounts of soda daily for more than 15 years. Then I started Strength Training and switched to water:
It’s healthier
It’s cheaper
Quit the soda & drink water. Take a bottle wherever you go.
2. Consume Tap Water. Check the price of water on your tap water bill. Now check the price of bottled water. Quit a difference, isn’t it? So why are you buying bottled water?
Cleaner? Not necessarily.
Better taste? No, simply a matter of Adaptation.
Bottled water companies get their supply from the same source you do: municipal water systems. It’s like selling ice to Eskimos. If you don’t trust the quality of tap water, filter it yourself. I use a Brita Pitcher. One $7 filter cleans 40 gallons water.
3. Eat Eggs. I always have eggs at breakfast:
Full of vitamins
High in proteins
Low in price
Don’t believe the Eggs & Cholesterol myth. Dietary cholesterol is not bound to blood cholesterol. Want to make it cheaper? Buy a chicken.
4. Eat Fatty Meats. Fatty meats are cheaper & more tasty than lean meats. You think it’s not healthy? Check the Fat Myths:
Fat doesn’t make you fat, excess calories do
You need a balanced intake of fats: omega 3, 6 & 9
I’m on the Anabolic Diet, I buy beef chuck instead of sirloin.
5. Get Whey. The cheapest source of protein. 70$ for a 10lbs bag lasting 4 months. Nothing beats that. Use whey in your Post Workout Shake to help recovery.
6. Tuna Cans. Canned tuna is cheap & contains as much protein as meat. Alternate tuna with eggs, meat & whey. You’ll easily get to your daily amount of protein.
7. Buy Frozen Veggies. I mostly buy frozen veggies:
Take less time to prepare
You don’t waste money if not eaten in time
Can be bought in bulk for discounts & stored in your freezer
If you can afford fresh veggies, then do it. I go frozen.
8. Use a Multivitamin. Pesticides lower the vitamin levels of your fruits & veggies. Two solutions:
Buy organic food. Expensive.
Use a multivitamin. $10 a month.
Choose what fits your wallet best. I take the multivitamin.
9. Fish Oil. Omega-3 is found in fish oil. Benefits of omega-3 consumption include:
Lowered cholesterol levels
Decreased body fat
Reduced inflammation
You need to eat fatty fish 3 times a week to get these benefits. Time consuming & expensive, I know. Try Carlson‘s Liquid Fish Oil with Lemon flavor. One teaspoon daily. You’ll be ok.
References :
http://nutritional-habits.com/good-nutrition