Smart eating can help you maintain good health, ward off illnesses, keep your weight in check and boost energy levels. However, most of us compromise when deciding on the right food, for meals that promise convenience, instant gratification and quick fixes. Think of the number of low-fat, highly processed foods on the shelves today. How many of those foods find their way into our homes and stomachs? Along with our three main meals, we tend to consume a lot of snacks. In fact, according to the American Obesity Association, approximately 127 million adults in the U.S. are overweight, with 60 million obese and nine million severely obese.
The correct dietary habits in both main meals and snacks, combined with the right exercises, will not only ease issues with weight and obesity, but also provide you with the energy you need to function mentally and physically throughout the day. The key to good eating habits is to select foods low in fat and refined carbohydrates and high in protein and fiber. Refined carbohydrates include candy, sugar, fruit juices, chocolates and pasta and baked goods made from refined flour. These foods, also known as high-glycemic index foods, give you intense bursts of energy which are rapidly depleted, leaving you depressed and fatigued.
High-glycemic index foods are also dangerous for those suffering from conditions such as cholesterol and diabetes. By contrast, low gylcemic index foods release energy more slowly, resulting in smaller changes in blood sugar and contributing to longer periods of energy and vitality. Try substituting high glycemic index foods for those which are rich in protein and will be filling. These foods could include bean soups, lean ham and turkey slices, peanut butter, nuts and skimmed yogurt.
Smart snacking is equally important, as most of us tend to snack throughout the day. Think of the handful of M&Ms you had after lunch. Or how about the low-fat, iced granola bar? Don't forget the Coke and diet iced tea you sipped on while working on your report. Snacking is often unconscious; either because we are hungry or because these snacks are easily accessible. The right snacks, however, can be a great way to lose weight, maintain a healthy diet and boost energy levels during the day. Getting energy through smart eating habits can be achieved with careful planning.
Make breakfast the largest and most important meal of the day. Keep healthy snacks like vegetables and fruit slices, nuts, popcorn and string cheese at hand so you are not tempted to visit the office vending machine or raid your pantry at home.
- Make foods low in fat and high in protein and fiber a part of your diet. Include foods rich in Omega 3 fatty acids found in fresh water fish like salmon, tuna, mackerel, olive and canola oils, and nuts.
- As with any good food diet, variety is important, so remember to keep your meals and snacks varied.
- Drink plenty of water throughout the day- it’s free of fat and calories, and hydrates the body. If you don’t like the taste of water, consider flavoring it with lemon or other natural flavors.
- Skip coffee, pop and alcohol which are diuretics and dehydrate the body. There are a wide range of herbal teas available to suit every taste and they provide a great alternative to warm, sugary drinks.
The following are some healthy snacks which are great energy boosters:
- Bananas
- Wedges of apple with thin slices of cheese
- Low fat yogurt
- Unsalted pretzel sticks
- Unsalted almonds (12-20)
- ½ bagel or whole wheat crackers, with a teaspoon of peanut butter
- Trail mix
- 2-3 cups popcorn
- Carrot, celery and cucumber sticks with a generous dollop of hummus (chickpea dip)
- ½ cup cottage cheese with fruit pieces
- Blueberries or other berries
The following are snacks which work as an occasional treat, but should be avoided as energy enhancing food:
- Candy
- Chocolates
- Baked goods like cakes and cookies
- Fruit juice
- Caffeine
- Alcohol
With careful planning and diet control, you can maintain a healthy lifestyle that will leave you feeling energized and revitalized.
