Healthy Diet Recommendations
9th December 2019
If you are dieting you may like some healthy diet tips to help you stay fit and fabulous, or to get you where you want to be! Here are a few recommendations you may like to follow:

Protein

Eating protein will help you feel fuller longer. 

Additionally, protein is vitally important for helping your body repair and rebuild muscle fibers and tissues that naturally become broken down during strenuous exercise and new growth. 

Try to incorporate some protein sources into every meal and snack. You will feel more satisfied and be less inclined to snack between meals.
 
Some great protein sources include: Grass-fed beef, farm fresh eggs, tuna, wild salmon, organic chicken, Quinoa (pronounced keen-wah) which is a seed that is a complete protein and is a great option for vegetarians. 

Soy, tofu and tempeh are controversial with their estrogenic effects and processing methods.

If you can enjoy organic, fermented soy, you may wish to try it; however others choose to avoid it altogether. 

Organic, plain Greek-style yogurt, almonds, almond butter, peanut butter, lentils, kidney beans, garbanzo beans and hemp seeds are other excellent protein sources.

Experiment with New Recipes

If you feel like you are subsisting on boiled chicken breasts and green salad, it can be easy to "cheat" on your diet and fall off the wagon. 

Take some time each week to seek out healthy yet tasty new recipes. There are many meals that are delicious, yet low in fat and sugar content.  

Try doing some substitutions to make your old favorites healthier. 

For example, if you have a weakness for baked goods, swap out the refined white flour and try whole wheat or spelt flour. 

If pasta is your comfort food, try egg noodles, corn or vegetable noodles in place of the traditional durum semolina options.

Did you know that honey and applesauce are commonly used as sugar substitutes in baking? 

Keep those old, black bananas and throw them in your freezer for your next baking adventure. 

Besides being perfect for yummy banana bread, they are a great substitute for oil and butter. 

Check each individual recipe when you want to substitute; depending on the other ingredients you may still need some traditional fats. 

Olive Oil and Grapeseed Oil

Healthy fats rich in omegas are a vital part of our nutrition. Educate yourself. Many people want to avoid anything with the word "fat" attached; however, essential fatty acids are a necessary part of our diet. They feed our brain, our skin and our heart. 

If you have been using the least expensive kind of oil for all of your sautÈing, baking and cooking needs, it is definitely time to upgrade.
You will find very affordable olive oil options and grapeseed oil at your local grocery store, right beside the canola and other less expensive and less healthy oil options. 

There are a variety of brands and price points to use. You can choose between extra virgin olive oil, virgin olive oil pure olive oil. Read the nutritional labels on the back to see how much fat is in a serving.
Choose non-hydrogenated oil and margarine products and better still use real butter if you can!

Update Your Cooking Methods

Get rid of your deep fryer! 

If you prefer super crunchy foods, you can still enjoy them without all the excess grease and fat. 

Start using the broil feature in your oven, an indoor grill or your BBQ outside to crisp up homemade potato fries, yam fries, squash rings and all of your meats. 

Your heart will thank you for it!
About Health Low Down
Living a healthier life might seem arduous - eating well, living well and being well!  

But having some friendly advice at your disposal, whenever and wherever you need it, makes it easier and more fun.

Health Low Down posts primarily health tips for eating, exercise, beauty and mental health.
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