After a long tiring day all you want is warm fresh food on your table to start digging in immediately. At that moment the only thought that comes to your mind is to just eat irrespective of what food or how many calories are there on your plate. Your mind does not even think about the health aspect of the food and you just want to fill yourself up.
Immediately after satisfying your tummy the first thought that creeps into your mind is what did you eat? How many calories did you consume? Whether the food that you ate was healthy and nutritious? At the end you wonder why you were starving in spite of eating all day. Lastly, you end up feeling guilty of over eating.
At this time you really want to be aware of the right foods that would keep you full longer and prevent you from unhealthy indulgence or over eating. Well, it’s true that some foods are healthier than others but the truth about the existence of certain foods to keep you full longer is quite a mystery and yet to be confirmed completely. However, there are some foods that are high in protein and fiber. Some have more nutritional value than others and of course this food helps you eat healthy as much as possible and keeps you fuller longer when compared to other processed foods.
For example: 1. Eat oats for breakfast instead of any sugary cereal. Oats are high in fiber, they are less processed and are whole grains. Their nutritional value is higher and are less in sugar/sodium content. Whereas, cereals are more processed and are high in sugar and preservatives.
2. If you plan soup for your dinner, pair it with salad with homemade dressing that is low in fat and sugar instead of pairing soup with any store bought breads. Salads are high in fiber and vitamin C. The dressing if made at home is low in fat and is less processed, whereas, store bought breads are more processed, high in carbohydrates, low in fiber and is loaded with hidden ingredients especially sugar and preservatives.
3. When it comes to snacking opt for nuts preferably unsalted ones because they are high in amino acids, protein, and fiber and are less processed. Nuts definitely satisfy your tummy for longer than chips or other processed snacks and help you make the right choices for your meals.
4. When you starve and want to dig into any food try and eat an apple or any fruits at first before picking up on a doughnut. This attempt of eating a fruit before your meal will definitely curb your cravings and help you eat healthy and thoughtfully.
5. If you opt for parfait make it with plain Greek yogurt and lots of fruits. Top it with raw nuts instead of granola. To make it wholesome you may add super foods like chia seeds and or hemp seeds.
Overall, the key to eating healthy and balanced throughout the day is to have the right combination of lean protein, complex carbohydrate, fiber, good fat, low sugar, low sodium and lots of minerals and vitamins. If we prioritize our health and make a conscious attempt on mindful eating even on days when we are extremely exhausted and slightly off track we will make long term achievement for our bodies and mind.
Health tip of the week
“Eat healthy, eat consciously and achieve long term health benefits”