We don’t give you a diet, but instead give you the training and education to help you make better food decisions. Those decisions are based on the caloric intake compared to the nutritional value. If you’re comparing a candy bar with fresh fruit, it’s a no brainer. Fruit comes in far ahead of the calorie laden and nutritionally barren candy bar. There are other decisions that aren’t quite as clear, but you can start with the basics.
Foods with ingredients you can’t pronounce have no place in your diet.
You should become a label reader, better yet, opt for whole foods rather than processed ones to avoid the need to read the label. If your food has ingredients that sound like they came straight out of a chemistry lab, you shouldn’t include it in a healthy diet. Rather than using artificial creamer to save calories, try drinking your cup of Jo sans cream (or fake cream) and sugar. Read the label before you eat your next hot dog. Processed foods like hot dogs and processed meats contain high amounts of preservatives and artificial ingredients. To make matters worse, they start with a slurry of ground up animal products, which include all types of tissues, heads, feet, skin and anything deemed edible on the animal and have very little nutritional value.
Fried foods may taste delicious, until you get your palate trained.
Fried foods are loaded with fat, calories and very little nutrition. While that crunchy skin may taste delicious, the fat they’re fried in isn’t healthy. In fact, when you eat in a restaurant, even though their foods are no longer fried in trans fats, they reuse the cooking oil. That causes the oil to break down and be more easily absorbed in the food, adding even more calories. Once you go without eating fried foods for a while, your tastes will change and you’ll find them less inviting. In fact, you’ll probably find you won’t like the food fried anymore.
High sugar products drain you of energy, provide few nutrients and add calories.
Sugar is hidden everywhere. Whether it’s called sugar, dextrose, high fructose corn syrup, maltose or sucrose, it’s sugar. There are 61 different names for sugar and when you find several of them listed on a label, it’s the manufacturer’s way of hiding just how much sugar the product contains. While sugar gives you a boost of energy, it also burns off and sends your blood sugar diving from the peak to the valley and you need another hit. Sugar is addictive and can cause obesity, premature skin aging, osteoporosis, increase in candida and tooth decay. Keep it at a minimum for a healthy diet.
- Food swaps can save calories and boost nutrition. For instance, consider using spaghetti squash instead of pasta. It tastes delicious, is loaded with nutrients and is lower in calories.
- When eating beef or dairy products, try to use ones from grass fed beef. They have heart healthy benefits over the grain fed beef counterparts.
- If you’re eating a salad, opt for spinach, romaine or red leaf over iceberg. Iceberg lettuce is low in calories, but compared to other salad fare, far lower in nutrition, too. It’s 96 percent water, but the lowest of this leafy group in all other nutritional content.
- Simple swaps like eating brown rice instead of white rice and switching out Greek yogurt for sour cream adds nutrition and lowers calories, but still provides a satisfying flavor.