How To Plan Healthy Meals (Part 1 - 01/15)

Aloha readers!

I mentioned in my last post that planning meals and eating accordingly to a healthy meal plan has been a struggle for me, so I did some searching and put together some helpful pointers for planning healthy meals. This topic is a lengthy one, so I am going to split it into two posts. If you're reading this now, be sure to check back later on today for part 2!

1. Be aware of overall portion sizes. Studies have shown that choosing larger plates or bowls consistently led to putting more food on the plate and consuming more food. Choosing smaller plates can reduce overfilling your plate and stomach, as we often feel obligated to clear our entire plate. 

(http://steadystrength.com/7-unbelievably-easy-ways-to-decrease-portion-sizes/)

2. Portion out your plate. As you're putting dinner together, think about how you're going to fill up your plate. Fill up on non-starchy veggies first, and this should take up about half the space on your plate.

(http://goodcheapeats.com/2011/06/portion-control-and-a-typical-dinner-whats-on-your-plate/)

Next, add on the protein sources. Opt for lean protein sources, like lean beef and turkey, chicken breast, or salmon. Protein takes longer to breakdown and digest, and will make you feel fuller for longer. 

Lastly, top off your plate with carbohydrates, preferably complex carbs. Complex carbs are composed of many sugar molecules connected together, rather than just 1 or 2 molecules (simple carbs). Complex carbs take longer to break down, helping you stay full for longer, and reduce those high sugar and insulin spikes. 

To make the switch from simple carbs to complex carbs, have mashed sweet potato instead of white potatoes. Have whole wheat dinner rolls instead of white dinner rolls. Eat brown rice instead of white rice. 

3. Learn your body's cue for when you're hungry. This sounds easier than it actually is, as we often mistaken boredom for hunger. Waiting to eat when you've reached the point of starvation will cause you to make poor food choices - often something fast and over portion sized. If you know you won't be home until past dinner time, or you might be stuck in traffic, pack healthy snacks to take with you, or keep some non-perishable ones in your car. 

4. Stock up your pantry with non-perishables. Although I don't recommend living off of canned foods if you can afford the fresh produce, there are a handful of things you should have stock up in your pantry. Having some essentials in your pantry can help prevent you from ordering in when you can whip together something in 15 minutes or less. Some things I reckon you have in your pantry include: canned beans (one kind or mixed varieties), canned tuna (look for low sodium options), some canned veggies like tomato (for chili), corn (for soups), and peas and/or carrots. You can also buy frozen veggies too! 

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Don't forget to check back later today for part 2 of planning healthy meals! 

Cheers! 

xoxo