Eating healthy does not have to be complicated nor difficult. After you begin making healthy choices, and make it a habit, you don’t have to think about it again. Just have healthy food choices always available and the decision will be easy.

A meal or snack needs to incorporate a proper balance between a protein, carbohydrate and fat.

Have you established for yourself your caloric consumption needs? I know for myself, if I want to maintain my weight, I should not eat any more than 1500 calories per day. If I want to lose, my daily calorie intake is no more than 1200 calories per day.

After you determine how many calories you should be consuming, you then need to divide the calories out over 5-6 small meals/snacks throughout the day. Don’t forget to compliment each meal/snack with the proper balance of protein, carbohydrates, and fats. I will give you an example of these choices to make during the day.

I like to take a minute and quickly mention something about portion sizes. Do you know what a serving of meat looks like? No, it’s not the 12 ounce Ribeye at your local steak house. A protein of meat is 3 ounces, the size of a woman’s palm.

VISUAL EXAMPLES OF DIFFERENT FOOD PORTIONS:

* 1 medium fruit — tight fist or tennis ball

* 1/2 cup of rice, pasta, cooked cereal, fruit, or veggie — cupcake size or tight fist

* 1 cup of salad — the amount you can hold in two hands cupped together.

* 1 medium baked potato — computer mouse

* 1 cup of cold cereal — large handful or tight fist

* 3 ounces of meat, poultry or fish — palm of a woman’s hand or deck of cards

* 1 ounce of cheese — 4 dice or the top half of your thumb

* 1 ounce of meat, fish, chicken or poultry — 1 egg

* 1 tsp — the tip of a medium-framed woman’s thumb. 1 tbsp is equal to 3 tsp.

BREAKFAST:

It is important to start the day with a good breakfast. A good breakfast is needed to maintain level blood sugars throughout the morning. Try to keep breakfast, lunch, and dinner at the same calorie count and then add two to three snacks between meals to make up the 5-6 recommended meals.

Choose an item from each of the food groups for a healthy balanced breakfast.

Protein: 1 cup low fat yogurt, 1 oz of low fat cheese, 1 cup nonfat milk, 1 hard boiled egg

Carbohydrate: 1 slice of whole grain toast, bagel or muffin, 1/2 cup of whole grain cereal or oatmeal, or granola bar.

Fruit: 1/2 banana, small apple, orange, grapefruit, 3/4 cup of raspberries, strawberries, blueberries

LUNCH AND DINNER:

Preparing lunch and dinner is very simple. Pick a lean protein, add some vegetables and top it off with some fruit for dessert.

Choose an item from each of the food groups for a healthy balanced lunch or dinner.

Protein: Chicken, fish, turkey, lean beef, pork, beans, etc.

Vegetable: Salad greens, spinach, zucchini, broccoli, cauliflower, and green beans, etc. For a serving size, fill about 1/4 of your plate with protein, 1/2 of your plate with vegetables, and the other quarter with healthy carbohydrates.

Carbohydrate: 1 slice of whole grain bread, brown rice, corn, sweet potatoes, white potatoes, etc.

Dessert: 1/2 banana, 1/2 cup of strawberries or raspberries with a dollop of nonfat whipped topping, pear, apple.

SNACKS:

Snacks are what make or break the weight loss. You need to maintain your metabolism in between meals so that is why healthy snacks are essential. For your snack, consume between 100 to 125 calories.

Choose an item from each of the food groups for a healthy balanced snack.

Protein: 1 oz. low sodium, low fat luncheon meat, low fat string cheese, hard boiled egg, small yogurt cup, 1/4 cup of low fat cottage cheese.

Carbohydrate: Baby carrots, 1 slice of whole grain bread, 1/2 banana, apple, grapes, plum, etc.

Healthy fats: Handful of almonds, walnuts cashews or mixed nuts, 1 slice of avocado, 2 tbsp of peanut butter.

This is easy! Remember, these are just guidelines for healthy foods. You do not have to eat the same thing every day. There are so many more foods then what I listed here but be creative. Make healthy choices that are exciting. Try a new fruit and vegetable every week. Remember, this is easy!

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