Eating right is no secret to living a healthy life. It doesn’t mean that you have to limit your diet in order to stay thin, or deny yourself from eating the food you love. Healthy eating is about how you sustain eating the right food rich in vitamins, minerals, proteins and fiber. These are the essential nutrients needed by our body to perform our daily tasks and activities.
But healthy food can cost a lot. You will certainly find it hard to eat right if you don’t have a lot of money to spend. Of course, there are other expenditures that you have to consider with the amount of income you are getting, like paying your bills and your car’s mortgage. Let me tell you how you can stay eating healthy even on a budget.
Instead of buying food from restaurants or fast food chains, why not cook your own food? This is way much cheaper because you are the one in control over the ingredients and you can choose what healthy additives to use.
It is also better to plan your meals ahead by making a list of the foods and ingredients you need for the entire week. You can check your refrigerator and cabinets to see what you still have in stock and just list those you are going to use to avoid disposing items in the end.
We all know that leafy greens are great for us, but what is in superfoods like kale and spinach that is so impressive in the nutrition stakes? Yes, these green ingredients are rich in folic acid, vitamin C, potassium, magnesium and fibre. Yes, they’re also extremely low in fat. But it’s actually the phytochemicals found within these green beauties that really make them special.
Crammed with lutein, beta-cryptoxanthin, zeaxanthin and beta-carotene, leafy greens are downright great for a huge range of health aspects. From lowering our risk of developing cardiovascular conditions and cancers, toreducing our risk of age-related macular degeneration (the leading cause of blindness in the west), lutein and it’s phytochemical pals can really make a difference to our health over the long term. In fact, studies show that individuals who eat plenty of lutein and zeaxanthin are 40% less likely to suffer from age-related macular degeneration.
So how can you get more of this leafy lutein goodness into your diet? To give you a helping hand, we’ve rounded up the greenery with the greatest levels of lutein and zeaxanthin, and shared some tasty recipes too. Ready, steady, cook!
Kale (18.3mg of lutein and zeaxanthin)
If you’re a health food lover, you’ll know that kale has been virtually inescapable for the past five years – and for good reason. It’s one of nature’s greatest sources of lutein and zeaxanthin – and it’s very tasty too. This strong, textured leafy green goes great with strong, Eastern flavours. Why not create a creativekale and lemon pepper sabzi or whizz up a surprisingly deliciouskale-based smoothie?
Cress (12.5mg of lutein and zeaxanthin)
You might remember growing this little health-boosting beauty out of the top of an egg as part of a school project, but cress is also a fantastic lutein-rich addition to your diet. Sprinkle into salads and pop into sandwiches for an easy hit, or try out recipes likebutternut squash and watercress cannelloni to get more adventurous.
Raw Spinach (12.2mg of lutein and zeaxanthin)
Raw spinach has slightly more good stuff in than its cooked counterpart, so use it in salads, sandwiches, breakfasts and smoothies to get more out of Popeye’s favourite food. Thisroasted potato, spinach and parmesan salad makes a satisfying meal, while aspinach salad with bacon and egg is a great way to start the day with healthy lutein instead of heavy breakfast carbs!
Peas may have less lutein that their leafier cousins, but they’re an easy staple to work into your diet to boost your lutein intake. Thispea, lime and lemongrass soup is simple and delicious, while these simple veggies also make great accompaniments for more sophisticated mains, likethis beautifully steamed cod.
Are luteins on your radar? How do you ensure you’re including plenty of leafy greens in your diet? Share your tips and favourite recipes with other readers below.
It is easy to gain weight in college for a number of reasons but that doesn’t have to be the case. You can follow a few simple rules that will allow you to eat well. This won’t be an endeavor that is geared to attain perfection, it is a journey in doing good, by doing better.
To get started, you can try resourcing a food scale such as the one outlined by the USDA. That will help you know what the recommended daily allowance is for the types of foods that you need, where to get them, and how much of them you can have. Other than that, you can you could try establishing your dietetic base from a source such as the basic Paleo platform that clearly outlines the food resources that pertain to a well-rounded diet. Although we do not recommend that any young adult adopt a dietetic plan that prohibits whole grains because they are a prime resource for getting those slow absorbing carbohydrates that are necessary to fuel your energy throughout your day.
Your daily regimen should at least consist of 4 ounces of meat per day, 5-9 servings of fruits and vegetables a day, 6 servings of bread and grains, 3 servings of dairy, 5 servings of nuts, legumes, and beans a day, and 3 servings of fats and oils every day. However that may be a bit much for a college student diet. Try to mix it up with a little bit of each.
Meats are usually best obtained from lean sources such as poultry and fish, but there are ways to use the cheaper cuts of beef. Beyond that remember that grilled or baked is always a better choice than fried. Eggs and nuts make another great source for obtaining protein as well as other important sources of vitamins and minerals.
Fruits and vegetables are in their best forms raw or steamed, but the normal serving size of butter is a about the size of the tip of your thumb. Whole grain bread, pasta, and sources like barley make great fillers and give that necessary energy store. Oatmeal also makes a great place to start your day with. Dairy should come from a low fat resource, which is bountiful on the shelf at every grocery store.
As for drinks, of course you know that soft drinks are a bad idea, even the sugar-free varieties are full of additives that are unnatural and they can play havoc on your digestion system. Alcohol is another form of drinks that should be avoided or used in strict moderation. It doesn’t matter who you are, the carbohydrates in alcohol always seem to collect at your waist. The best source of drink that will promote a healthy diet is all natural fruit juices without additives, any form of tea either hot or cold has the same beneficial effects, and of course water.
Here are some other tips that will help you achieve that goal of getting good by doing better:
If food choices in the dining hall are limiting your diet, try addressing the situation with the dining hall director.
Opt out for single servings rather than the dressings that may accompany certain selections.
We are with you in your venture to aim for a healthy body by guiding you on your first diet, the food choices and more!
What is a healthy diet? A healthy diet is eating the right kind and amount of food that would give proper supplement to your body, resulting to body fitness and good health. Health! Health is wealth, and that is true. Having a healthy diet should be something that comes out natural to each of us. It would never be too late changing our food intake. It could mean what to eat, when to eat them and how much do we need to eat. A friendly guide to give you a head start to be healthy would make it easy.
Food Guide on What to Eat for Starters
Drink Black Tea and Coffee
Drinking black coffee and tea is indeed very healthful and helpful. Black tea helps you with losing weight and preventing you from possible heart cancer and diabetes. Coffee rather, improves your memory and prevents you from gout and liver damage. Having one of these everyday would most likely be a good way to start a healthier diet.
Black coffee means no cream, milk or sugar when served and black tea is a more oxidized and stronger in flavor than the less oxidized kind.
Avoid Processed Foods and Eat Healthy
Eat foods according to the Food Pyramid. From Grow, Glow, and Go to make you people have healthier skin, an energetic mood, and possibly, you may grow taller (there might be a chance!). Following the food pyramid is the most basic and easy when starting a healthy diet. Make it a habit not to eat much though.
Tip: Healthy drinks before and after a quick exercise.
We all know people want to keep physical fitness and proper diet the most commonly known solution for keeping healthy. After an exercise, people tend to get tired and would want to have something to drink, so what do they do? They get a nice jug of healthy shakes, Smoothies or even natural juices. Adding healthier and yummier ingredients inside such as Fruits and other sweet vegetables would make you want to have it even more instead of having to force yourself into drinking bitter ones that taste awful.
Follow a Healthy Food Plan
You do not need a nutritionist to follow a healthy food plan. You can do it yourself. Be keen on the food that would give you more nutrients. Get to know what processed foods you need to avoid.
Here are ideas of processed foods that you must not eat:
Bacon – Packed with sodium and has lots of saturated fat.
Granola Bars – Full of added sugars.
Instant Noodles – Packed with sodium.
Dried Fruits – High level of calories and sugar.
Flavored Nuts – Contains high amount of salt and sugar.
Fruit Snacks – Contains high amount of sugar (sweetness overload).
Margarines – Contains trans fats.
Microwave popcorn – Popcorn bags contains chemicals known perflouroalkyls that causes kidney diseases.
Start out with any food that you like. Make sure not to add so much processed food to keep a healthy meal. A bit of natural juices that came from fresh fruits would go well with your supper.
Lessen frying method of cooking. Switch to roasting instead.
You can try vegan recipes. Start with a one-day schedule per week of meatless meal.
Do not drink too much alcohol. You can drink water in-betweens if you are in a party. That goes to sodas as well.
Go for smaller plates, the smaller space, the lesser the food to take.
Make your diet plans colorful! (Fruits and veggies).
Give Yourself a Goal
What exactly is your purpose of having a healthy diet? Why would you need it? Is there something you want or something you need to fulfill?
Something like the three Go’s:
Inspiration– Somebody or something to keep you going.
Need– Good health means no hospitalization.
Self-Fulfillment – Confidence, satisfaction and happiness are the secrets of long life.
Work It Out
It does not just end there. Healthy diet must be accompanied with exercise. Let us go to the gym! It helps you with muscles, Cardio, etc. Just eating vegetables and fruits won’t help you that much with your diet. You’re going to need to step out there and stretch those muscles all over your body!
You can’t laze around all day. That would be awful. Go out to jog, go the gym, or exercise at home if you’re not comfortable around others. Exercise early in the morning everyday end you’ll be fit in no time!
Some may say it is hard and impossible. Actually starting a healthy diet just comes with the simple will to do it and the power to fulfill. Just pack yourself a little motivation and inspiration and you will get there! Put yourself together and hit it! Share your friendly tips and inspire others, here.
I’m Rose, your ultimate food buddy! I decided to create GimmeTasty.com to showcase what I know, what I want you to know, and what I need to learn more about the fantastic world of food. I will accompany you on your delicious adventure of discovering happiness through food.
We learned that dieting and working out are the key to losing weight. That might be true, but that’s no fun at all! Did you know that there are many other ways you can boost your weight loss and even have some fun in the process? Well, here are five unconventional ways you can lose weight, so try to incorporate them in your daily weight-loss plan.
Go to the park
If you’re tired of going to a stuffy gym to do your regular workout routine, try hitting the park instead. Call your friends and you can organize a friendly Frisbee competition, soccer game or baseball match. When it’s colder, you can switch a park for a bowling alley or a ping pong table. They are equally fun, and you will burn some serious calories. If your friends aren’t free to hang out, take your dog. You can throw some ball, play Frisbee or have a tug-of-war. It’s a great bonding time, and we guarantee you will at least break some sweat.
Sleeping is everyone’s favorite activity, but who knew it can help you lose weight. Experts connect sleeping with a healthier lifestyle, diet and consequentially with better fitness levels. If you’re sleep deprived, you have a much higher chance of breaking the rules of your diet and workout plan, and succumbing to unhealthy snacks and drinks. So, next time you feel sleepy, just go and have a nap. You’ll be doing both your mind and your body a favor, and one day you will just wake up fit.
Dance, dance, dance
Next time you’re in the club, leave that sugary cocktail and hit the dance floor instead. It doesn’t matter if you’re a great dancer, or if you have two left feet, dancing will undoubtedly raise your heartbeat and you will burn some calories. It can be salsa, hip hop or rave music; it doesn’t matter as long as it has an upbeat rhythm. If you stick to water for the rest of the night, you’ll have yourself a serious fat-burning workout. So, let’s dance!
If you like a little bit of adrenaline in your bloodstream, give skateboarding a try. You will not only lose some extra pounds, but you’ll also have so much fun in the process. If you ride a skateboard for 60 minutes a day, you can burn as much as 400 calories and the constant muscle tension will tone your muscles nicely. While skateboarding, your legs and core are working non-stop, either for propulsion or for balance, which makes skating a great muscle-building workout. You can ride cruiser skateboards to work, to the beach, even at night (there are glow-in-the-dark boards), so you can get your workout anywhere and anytime.
Photograph everything you eat
For those of you who are obsessed with Instagram, this weight-loss trick will not be a bother at all. Taking photos of your food is an easy and efficient way of keeping track of what and how much you eat during the day. It’s better than writing it down because this way you can actually see all the food you consumed. Snap a photo of everything you eat for an accurate image (don’t skip that little snack or that chocolate bar.) Another good thing is that sometimes when you look at your portion through the lens, you can better see the size of it, and it will stop you from overeating. So, next time you have a meal, don’t hesitate to take a snap of it.
Who said losing weight is only about cutting portions and hitting the gym. With these 5 tips and tricks, you will not only lose weight, but you’ll spend time with friends, get some fresh air, and have fun. Incorporate these into your daily routine, and watch as your pounds melt.