Every time you do eat, always include a source of quality protein such as skinless chicken, fish, egg whites, beans, lentils. Protein is more satisfying than carbohydrates and will give your body all it needs to help to ensure proper growth, build muscles, repair cells and keep hair, skin and nails healthy.
Boost soluble fibre levels (think oats, legumes and ‘above the ground vegetables’) as this will not only keep you full, but will also help to block the breakdown and absorption of dietary fats (including cholesterol) preventing them from being digested.
Eat a portion of cruciferous vegetables at least 4-5 times a week (broccoli, cabbage, rocket etc) as well as being high in fibre, studies have indicated these foods may actually help to protect your liver. [1]
Consider a weekly meal planner and have the ingredients readily available. By having your meals organised in advance, you can avoid any unnecessary stress around trying to decide what to make for your healthy, nutritious fat free meal. Unhealthy foods options are often chosen because of convenience, however if the ingredients for the meals are readily available, they will then become convenient. A good way to have healthy food in the pantry is by making a good shopping list.
Try batch cooking. This again can help to reduce the stress around deciding what to eat, especially when you are busy. Simply, double/triple up on the ingredients when making a meal, and then you will have a healthy meal sitting in your fridge or freezer, whenever you need it.
Ensure you are drinking sufficient fluids and try adding a home-made fruit and vegetable smoothie as one of your daily drinks. Warning: Juices (even if they are homemade juices) are rich in sugar.
Always eat breakfast, followed by healthy lunch and dinner, with 2-3 snacks each day. Eating regular meals will help you to maintain energy levels & mood.
Written by Cèlia Rodríguez-Borjabad a Registered Dietitian Nutritionist at Vascular Medicine and Metabolism Unit. University Hospital "Sant Joan". Rovira i Virgili University. IISPV. CIBERDEM. Reus (Spain)
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