THE FOUNDATION
Discipline
Grrr….it’s a bitch. There’s no easy way around it, folks! This is the most challenging one for me. Most people have a food weakness – mine is anything crispy/crunchy, whether it’s salty or sweet (or both!). To try to keep it under control, read the column on Moderation.
Lifestyle
“Going on a diet” implies temporary (i.e., eventually going “off the diet”). What we need is lifestyle – eat healthy for the rest of your life! Once your brain and taste buds get used to it, I guarantee that it’s easier than trying to stick to those unsustainable fad diets. Your body will thank you.
Moderation
Sure, I cheat. I love having my sweets. And when you’ve cut out most of the bad no-no foods on a regular basis, there’s no guilt in indulging once in a while. Moderation means no gorging, and no gorging means no guilt.
Knowledge
Don’t just follow the herd. Do your research and know what you’re putting into your body! Read the labels, search the interwebs! The info’s all out there just waiting to be consumed! (Yes, pun intended!)
TIPS TO EAT HEALTHY
- Opt for steamed or baked instead of fried (especially deep-fried).
- Don’t rely heavily on breads/rice/noodles for carbs – veggies will do nicely.
- Swap out white rice for brown rice or quinoa.
- Swap out fries/onion rings for sweet potato or other veggies.
- Drop the sodas and sweetened drinks. Limit the alcoholic beverage consumption (unless you’re really going for that sexy beer gut).
- Always ask for salad dressing on the side, and don’t drown the poor thing in heavy dressings. Olive oil & balsamic or lemon juice are great alternatives. I used to hate salads, but in time, I found that cutting out much of the dressing allowed my taste buds to actually appreciate the flavors.
- Watch out for all those “healthy” snacks that have added sugars/sweeteners. Nuts, granola, Greek yogurt, and dried fruits all make great snacks, but honey roasted nuts, sugar-laden granola, yogurts with sugary fruit compotes, and dried sweetened chili mangoes do not. They may taste good, but they’re not doing that waistline any favors. Keep them in check.
- Cut the excess fat off that meat before devouring.
- If you’re from the US, narrow down those typical American portions. They’re not normal!
THE GOOD, THE OKAY, AND THE UGLY
The food examples below are based on my healthy eats philosophy. Your needs or diet may differ.
FATS & PROTEINS
CARBS
OilS & Dairy
(olive oil, Greek yogurt)
Non-Starchy Vegetables
(leafy greens, broccoli, cauliflower, peppers, eggplant, cucumbers, summer squash, carrots, and many more!)
Lean Meats & Seafood
(chicken, turkey, fish, other seafood)
Other Proteins
(eggs, tofu)
FATS & PROTEINS
Oils & Dairy
(olive oil, Greek yogurt)
Lean Meats & Seafood
(chicken, turkey, non-fatty fish, seafood)
Other Proteins
(eggs, tofu)
CARBS
Non-Starchy Vegetables
(leafy green, broccoli, cauliflower, peppers, eggplant, cucumbers, summer squash, carrots, and many more!)
FATS & PROTEINS
CARBS
Oils & Cheeses
(coconut oil, feta, mozzarella)
Whole Grains
(brown rice, whole grain pastas/noodles/breads, couscous, farro, barley)
Nuts
(walnuts, pecans, almonds, macadamia, Brazil, cashew, pistachio )
Seeds
(quinoa, chia, flaxseed, hemp, pumpkin )
Meats
(beef, lamb, pork)
Some Starchy Vegetables
(sweet potato, beets, pumpkin, winter squash)
Other Good Fats
(avocado, coconut, nut butters)
Legumes
(beans, lentils, peas)
Fruits
FATS & PROTEINS
Oils & Cheese
(coconut oil, feta, mozzarella)
Nuts
(walnuts, pecans, almonds, macadamia, Brazil, cashew, pistachio)
Meats
(beef, lamb, pork)
Other Good Fats
(avocado, coconut, nut butters)
CARBS
Whole Grains
(brown rice, whole grain pastas/noodles/breads, couscous, farro, barley)
Seeds
(quinoa, chia, flaxseed, hemp, pumpkin)
Some Starchy Vegetables
(sweet potato, beets, pumpkin, winter squash)
Legumes
(beans, lentils, peas)
Fruits
FATS & PROTEINS
CARBS
Deep-Fried ANYTHING
(most bar foods)
Starchy Vegetables
(potatoes, corn)
Fatty Meats
(bacon, hot dogs, sausages, most burgers)
Starchy Foods
(some pastas, white rice, white bread, some noodles)
Butter, Margarine, Refined Vegetable/Partially Hydrogenated Oils
(sunflower, corn, soybean, canola, safflower)
Processed Foods
Heavy, Creamy Sauces & Dressings
Sugar
FATS & PROTEINS
Deep-Fried ANYTHING
(most bar foods)
Fatty Meats
(bacon, hot dogs, sausages, most burgers)
Butter, Margarine, Refined Vegetable/Partially Hydrogenated Oils
(sunflower, corn, soybean, canola, safflower, soybean)
Heavy, Creamy Sauces & Dressings
CARBS
Starchy Vegetables
(potatoes, corn)
Starchy Foods
(some pastas, white rice, white bread, some noodles)
Processed Foods
Sugar
EATING ON THE ROAD
Maintaining good eating habits during travels is tough. Non-nutritious carbs are common filler in all cuisines. If you’re looking to plunge into the local eats, you’re likely going to encounter a lot of tortillas, white bread, potatoes, white rice, or pasta; therefore, balance those carbs by focusing on your protein intake. Some tips on how not to give in to a bad diet while traveling:
- Pack some items just in case you may have trouble finding them at your destination (particularly in developing countries), including:
- Vacuum-sealed or canned tuna/chicken/salmon (remember, the canned stuff adds luggage weight!). You can add these to foods like salads or scrambled eggs.
- Jerky
- Protein bars
- Hit the local market at your destination city/country. It will be a cheaper and smarter way to snack in the long run. It’s also a fun way to feel like a local! Some items to look out for:
- Vacuum-sealed or canned tuna/chicken/salmon
- Fruits and veggies for snacking
- Granola, muesli, trail mix (but watch out for the junkie high-sugar ones!)
- (Greek) yogurt (but again, same warning as with granola)
- Jerky (same warning applies)
- Water is always a must. In countries where it’s safe, refilling your own water bottle is a great way to stay hydrated. In countries where the bacteria may get you, buy that bottled water, whether it’s a big gallon for refilling or small portable bottles. People never seem to drink enough water on vacation, whether it’s because they’re busy with activities or filling up on alcohol. Be smart!
- Pace yourself. Just because you’re excited to try all the local fare doesn’t mean you have to do it all at once. Try different foods on different days, and if your body allows, make sure to throw in some walking, hiking, biking, or other activity to burn off some o’ them calories.
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