The goal is to maximise on nutrient-dense foods, and minimise nutrient-sparse, calorie-dense foods. In fact, most people have a rough idea of what’s good and bad for them. E.g. of course, spinach and broccoli are better than mars bars and cheesecake.
But how does that translate into actual meals? For someone with no nutritional background, that can be a little tougher to manage.
The best piece of advice I’ve ever gotten on eating is this: Think ADD, not SUBTRACT. If you add in the right things, they’ll naturally crowd out the garbage.
So, let’s make it as simple as possible. When you’re making lunch or dinner, make sure your plate is half vegetables. Be it spinach, broccoli, carrots, cauliflower - whatever floats your boat. These foods are nutrient-dense but low in calories, so loading up on them will fill you up without going overboard on the calorie count.
The rest of your plate should be a combination of protein and carbs (preferably about 2/3 protein). So things like lean turkey/chicken and wild rice. All you have to do is find the foods you like and portion them using the above metrics.
That doesn’t mean dinner has to be boring. There are endless combinations for delicious, healthy meals. Of course, if you’re not a lover of vegetables, you might struggle, but my tip? Learn to love greens. They are absolutely vital for health, and every day you don’t eat them is a day you could be doing yourself and your body harm in the long term.
Need some help? Join our 28 Day Challenge group on facebook. We have a free 28 day meal plan that’s helped women lose as much as 12 lbs in a month! Check it out.
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