LOSE WIGHT BY EATING HEALTHY.
tasting foods out there that you are not aware of and that could improve your overall health and help you to lose weight at the same time. You can also increase the health of your diet if you make changes to how your food is prepared.
One of the best things you can do to eat more healthily is to prepare your meals at home. While eating out could be
convenient and enjoyable, you have little control as to how the meal is prepared. And, the ingredients that are used in the preparation of your meal can make a world of difference to whether your meal is healthy or not. For example, while cooking with trans fats and saturated fats such as butter, ghee, lard and other partially hydrogenated oils are generally more cost effective, they are known to cause heart disease, obesity and high cholesterol. Olive oil on the other hand is rich in vitamins A, D, E and K. It contains antioxidants and stimulates bone growth as well as calcium absorption. Olive oil is also easy to digest, allowing it to absorb completely into the system. In fact, the protective functions of olive oil have a beneficial effect on ulcers and gastritis. If you don’t care for the taste of olive oil, there are now preparations of olive oil that have eliminated
the taste. If you absolutely cannot stomach olive oil. Peanut oil or sunflower oil can be substituted.
Cooking at home also allows you to get healthy helpings of fruits, vegetables, meats and fish. You can choose the fresh or frozen vegetable, fruits, meats and fish that have been preserved without common additives or sodium. A recent study conducted by the Frozen Food Foundation found people who buy frozen fruits and veggies consume more produce overall than those who don’t. This finding mirrors what nutritionist Cynthia Sass learns from her own clients, according to her story on Health magazine’s website. “While I’m a big fan of fresh produce, I’m also serious about helping people fit in at least five
servings of fruits and veggies per day every day. I’ve found that when my clients keep their freezers stocked with frozen produce, they’re much more likely to hit that mark.” Also, frozen veggies are usually prewashed and
precut, making heating them in the microwave or pan fast and easy.
Preparing your meals at home also allows you to cook large portions that you can divide and store in your refrigerator for days when you are just too busy or too tired to cook. It is a well-known fact that calories consumed from fast food places and restaurants has grown to be a bigger part of our calorie pie, while the percentage of calories from meals cooked at home has decreased. Food prepared at home is healthier. We eat fewer calories when we cook at home. And when restaurant dishes and home cooked meals are compared on a per-calorie basis, home cooked meals are healthier. “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all – even if they are not trying to lose weight,” says Julia A. Wolfson, MPP, a CLF-Lerner Fellow at the Johns Hopkins Center for a Livable Future and lead author of a study from the Johns Hopkins School of Public Health. They also have more fiber, calcium, and iron compared to food that’s prepared away from home. Increased cooking has also been linked to more consumption of fruits, veggies, and whole grains. The study also showed that those who ate more frequently at home also ate fewer calories when they did choose to eat out.
Don’t worry about giving up your favorite ‘sugar fix’ like ice-cream, cakes or cookies. The truth is we know from research that being exposed to healthy food means you will develop a preference for that food over time. For example, once you become accustomed to eating lower-sodium foods, you will find that foods you used to eat taste very salty. By adopting a healthier diet you will not only add years to your life but
you’ll improve the quality of the years you have. Also, if you struggle with your weight, try to pick up the pace on the produce. Achieving a healthy weight is essential to living well. Adding fiber-rich, low-calorie foods like fruits, vegetables and whole grains will help you feel satisfied on fewer calories. Try these simple tips and watch your weight diminish and your health improve.
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