1. Portion Control Is Key
Portion control is managing the amount of food you eat. You might be surprised to learn that a serving of food isn't simply what you load on your plate. It's a very specific amount of food designed to make sure you get all the necessary nutrients without excessive calories. The Mayo Clinic Healthy Weight Pyramid is a good guide for identifying a serving size for different types of food. This food pyramid is designed to promote long-term health and weight loss and measures serving sizes in pieces, cups and ounces. Sometimes determining portion size may be difficult to do visually, so you can use measuring spoons and cups, or small kitchen weigh scales.
2. Budget Gourmet
If money's tight, you can still eat well. Plan your meals in advance so that you know exactly what to buy when you go grocery shopping. By preparing a meal menu in advance, you can make the food ahead of time in bulk so that you're not tempted to buy expensive convenience foods. Don't be afraid to buy cheaper fresh foods or cuts of meats, which can be equally nutritious but cheaper. Less tender cuts of meat are also cheaper and can be delicious if prepared in a slow cooker. A slow cooker will also save you time in meal preparation. If milk is on sale, you can buy extra and freeze it for up to 3 weeks.
3. Remember Food Safety When Preparing Meals
For example, eggs should never be eaten if they've been at room temperature for more than 2 hours. Yogurt and cheese should be thrown out if it's moldy. To prevent food borne illnesses that can cause vomiting, fever and diarrhea, follow 4 steps: clean, separate, cook and chill. Also, reheat all leftovers to a steaming hot temperature to avoid sickness.
4. Food Substitution for Healthier Meals
You can make your meals healthier by making a few food substitutions. Sprinkle flax seed in your casseroles and on other foods. Flax seed is full of an omega-3 fatty acid called alpha linolenic-acid. You can also buy leaner meats for your main entrees. Instead of using heavy cream in homemade soups, try mashed carrots or potatoes instead. These veggies will thicken the soup and add nutrients. Add tofu to dishes to increase the amount of protein. You won't even notice, since tofu absorbs the flavor of other foods.
5. Keep it Simple
In general, steer clear from complicated recipes unless you absolutely love to cook. Learn to make a few healthy dishes. If you have a family, then involve them in meal preparation. You can often delegate tasks to another family member. For lighter cooking, use cooking sprays instead of butters and oils to cook. When serving the meal, fill most of your plate with whole grain foods, vegetables and fruit instead of starches and meats. Three quarters of your plate should be filled with these healthy foods.
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